Get off the couch and get running with the OFFICIAL Couch to 5K® training app! This oft-imitated program has helped thousands of new runners move from the couch to the finish line. Spend just 20 to 30 minutes, three times a week, for nine weeks, and you’ll be ready to finish your first 5K (3.1-mile) race!

WINNER of the 2012 Appy Award for best Healthcare & Fitness App!

• Training plan designed by trainers
• Choose from 4 different motivating virtual coaches—Johnny Dead, Constance, Billie or Sergeant Block
• Hear human audio cues to guide you through each workout
• Listen to your favorite playlists with in-app music player
• Calculate your distance & pace and map your routes with FREE GPS support*
• Log your workouts and share your progress on Facebook
• Get support from the largest running community on Trainer
• Repeat workouts and track your best performance
• Treadmill support allows manual entry of workouts
• Track your progress with total distance and average pace
• Graphs for workouts to compare distance and pace

Customer Feedback:
"The popular Couch to 5K app helps new runners avoid injury from doing too much, too soon."
—Runners World, June 2012

"It's ridiculously easy to use (it's hard not to, as you just do what you're told) and it's fantastic that you have an encouraging voice talking you through things."
—Engadget, June 2012

"’s Couch to 5K is one of my favorite… apps. With its customizable features, interactivity, and well-rounded interface, I may actually stay off the couch this time."
—148Apps, October 2011

"I knew as soon as I decided to start the Couch to 5K program that I would need something to keep me accountable—not just to showing up for my training, but to actually doing it properly. Of course there’s an app for that."
—CalorieLab, April 2012

"If you have been struggling to get your buns off the couch and somewhat in shape before the summer hits, training for a 5K is not a bad way to start. If you are looking for a program to help get you there, then the “Couch to 5K” running plan by CoolRunning is probably your best bet if you haven’t done an ounce of athletic activity for a number of years."
—Droid Life, April 2012

Get more information about the Couch to 5K app here:

Continued use of GPS running in the background can dramatically decrease battery life.

The Couch to 5K coach you select talks to you during your workouts. To save your battery, Couch to 5K sends audio notifications when your screen is locked or another app is in use.

To be sure you hear the coach during your workout, please do the following:
• Turn on Notifications permissions
• Turn on the hardware ring/silent switch (no red showing)
• Turn your ringer volume up
• Turn off Do Not Disturb (swipe up for Control Panel and the moon button should not be white)
• Within the app, in Settings > Workout Options, be sure the Trainer Volume is up

Without granting notification permissions, during a workout you can click the lock icon at the top left to keep the app active and still hear the coach.

For support please contact us at: We would love to hear from you.

Once you purchase the app, it is yours to keep. It does not expire after 9 weeks.

Finished the Couch to 5K program and ready to take your running program to the next level? Check out our 5K to 10K app to prep for your first 10K race here.!

What’s New

Version 4.5.12

- Bug fixes and performance improvements.

Ratings and Reviews

4.2 out of 5
232 Ratings

232 Ratings

vinum rubrum ,

Couch to 5K

Excellent app. At the end of each session you feel exhausted. This happens every time because it pushes you to your limits. However, your limits steadily increase and you suddenly realise you have run a mile whereas when you started you struggled to run a hundred yards. Then comes the day you complete 2 miles without a break and you realise you are a runner. After that you just keep going until you hit the 5K mark. As I told my daughter, You are a mother. If you can give birth then you can do this.

Sajberjens ,

Good app needs better watch support

In general a pretty good app -- not too annoyingly peppy and cheerful, and has good gps tracking and data logging.

Flaws are mainly with watch connectivity. First, you can't just glance at your watch to see how far into a run or walk segment you are because the watch takes several seconds to catch up with the app on your phone (how hard is it to use the watch's clock to count seconds?). Second, there's no complication for this app, so if your watch has reverted to the watch face you have to go to the watch app finder and hunt for this app among gzillions.

Finally, really big wish list item for those of us who run in the woods or off road -- a "find your way back" feature with a link to maps on the watch.

KeelyHerself ,

Not what it used to be

I used to love love love this app but recently I’ve found it so frustrating I might switch to another. Since the big update, you can no longer see what the upcoming workout is - I miss having the overview of the workout to help mentally prepare! Also, the app NEVER keeps me signed, so have to re-enter details frequently. And when I do, I’m asked repeatedly to sync previous workouts (multiple times in the one session), even after I’ve already said no. Very frustrating.
Also, I think it would be very helpful to have some lock-screen functionality- just to be able to see how long is left in each bit from the lock-screen, rather than have to continually unlock and navigate to app.

App Privacy

The developer, Active Network, LLC, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Diagnostics

Privacy practices may vary based on, for example, the features you use or your age. Learn More


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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