Couch to 5K®

4.7
15.8K reviews
100K+
Downloads
Content rating
Everyone
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About this app

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!

Features
✓Training plan designed by Active.com 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 Active.com 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

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 https://play.google.com/store/apps/details?id=com.active.aps.tenk!

Praise
"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

"Active.com’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: http://www.active.com/mobile/couch-to-5k-app

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

For additional support please contact us at: MobileSupport@activenetwork.com. We would love to hear from you.

THIS APP AND ANY INFORMATION GIVEN BY IT OR THE ACTIVE NETWORK, LLC, ARE FOR INFORMATIONAL PURPOSES ONLY. THEY ARE NOT INTENDED NOR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT YOUR HEALTHCARE PROVIDER BEFORE BEGINNING ANY FITNESS PROGRAM. IN PARTICULAR, THE ACTIVITIES AND EXERCISES DESCRIBED IN TRAINING PROGRAMS AND ARTICLES ON ACTIVE CAN BE DANGEROUS AND MAY RESULT IN INJURY OR DEATH. YOU MUST CONSULT WITH A LICENSED PHYSICIAN BEFORE PARTICIPATING IN ANY OF THE ACTIVITIES DESCRIBED IN THE APPLICATION.
Updated on
May 12, 2024

Data safety

Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
This app may share these data types with third parties
Calendar, Contacts, and Device or other IDs
This app may collect these data types
Location, Personal info and 2 others
Data is encrypted in transit
You can request that data be deleted

Ratings and reviews

4.7
15.6K reviews
Danielle Hepbourn
June 5, 2024
I've been using this app (off and on) for years now. I originally purchased the full app for .99 cents and it was worth all 99 pennies. It's simple to use, especially with a music app - the music will lower slightly during run/walk/warm up/cool down prompts and then return. You don't have to keep it open in order for it to track you (just run it in the background) and the coach characters are great. My absolute favorite character is Johnny the Zombie. He's both encouraging and hilarious. A+ app!
1 person found this review helpful
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Amber Kanzenbach
April 7, 2024
So I don't know if there are different programs available within the app, I can't find an option for that, but I would not call this COUCH to 5k. I kept getting horrible shin splints by following this program, taking several weeks off, starting over, repeat. I finally looked into the interval timing, and I would not call the jump into week 4 approachable for those who have never done this type of exercise. I am going to have to create my own program, or find one that's ACTUALLY for newbies.
13 people found this review helpful
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Amy Venier
November 27, 2023
Review from 2019: Great timer with audio cues. Decent Playlist editor so I can have a soundtrack for my run. Update 2023: playlist is non-existent, no longer plays music. My ancient earbuds went into battery saver(?) during my run and the prompts are short enough that by the time the earbuds were back broadcasting sound they missed the "Jog!" etc prompts. I haven't figured out how to integrate with a separate music player.
3 people found this review helpful
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What's new

Bug fix.