5K Run - Couch to 5K Training

Vandersoft

Contains adsIn-app purchases

About this app

Start your 5K running journey today! 5K Run is the best running app for beginners who want to learn to run. Go from walking to running a 5K in just 8 weeks with our proven walk-to-run interval training program. No experience needed — this beginner running plan will get you across the finish line!

🏃 HOW THE 5K TRAINING PLAN WORKS

Your 8-week program builds your endurance gradually using run/walk intervals. You'll start with short 1-minute jogging intervals between 1.5-minute walks. Each week the running intervals get longer and the walking breaks get shorter. Before you know it, you'll be running a full 5K without stopping!

Week 1: Short jog intervals with walking recovery
Weeks 2–4: Gradually longer running intervals
Weeks 5–7: Extended runs with fewer walk breaks
Week 8: Run a full 5K — you did it!

🎧 YOUR PERSONAL RUNNING COACH

Take your phone on your runs and let 5K Run coach you through every step. Your running coach tells you exactly when to run, walk, warm up, and cool down — right through your headphones or speakers. Play your favorite music from any music app and the coach will chime in over your playlist.

While running, see at a glance:
✔ Total run time elapsed
✔ Time remaining on your run
✔ Current interval countdown

Need a break? Pause anytime. Skip forward or back between intervals with simple controls.

⭐ 5K RUN FEATURES

✔ 8-week Couch to 5K training plan for beginners
✔ Audio running coach guides you through every run
✔ Works outdoors or on a treadmill
✔ Play music while training — coach audio plays over your music
✔ Compatible with any music app (Spotify, Apple Music, etc.)
✔ Running plan overview — see all your upcoming workouts
✔ Run/walk interval controls with pause, skip, and rewind
✔ Warm up and cool down reminders every session
✔ Track your progress from couch to 5K

💪 WHO IS THIS APP FOR?

5K Run is perfect for:
✔ Complete beginners who have never run before
✔ Anyone returning to running after time off
✔ Walkers ready to start jogging and build up to a 5K race
✔ People looking to lose weight and improve cardio fitness
✔ Anyone training for their first 5K race or fun run

Whether you call it C25K, Couch to 5K, or zero to 5K — this is the running app that will get you there. Join thousands of beginner runners who have completed their first 5K with our training program.

Download 5K Run and start your running journey today!

Ratings and reviews

Super fast support response. They guided me and I can now use the app again. It has long been my favorite, and I have recommend it to many people. ---------Since the latest update to the 5K app. After the update, it has become impossible to start a workout because the play button doesn't work. I also lost all the progress from the workouts I had completed in the previous version of the app, which affects my training history.

Great app! This is one of the only free running app that takes you through a whole program. I had no issues with the app hanging up. What would make this app better is the ability to train by time and or distance. Also some of running days are long. It would be nice if it works with fitness watches (Fit bit, Garmin) and programs (MyfitnessPal).

For the most part I like using this app. It makes ramping up your run easy and I like that it tracks your progress over time. I gave only four stars because: 1. Since upgrading to pro, I can't turn off the voice announcements during the run. In the free version I could turn the volume down to vibrate. 2. If you want to pause the run, for example to change a setting, the app won't let you without canceling the entire workout and erasing your progress. I'd change to 5 stars if these get fixed.

What’s new

Meet your new run coach. Pick from five voices to call out your intervals — Coach Sarah, Coach Mike, a Drill Sergeant, a Zombie Apocalypse radio operator, or the original developer recordings. Tap to preview during onboarding or anytime in Settings → Run Coach. Plus: tap any run on the dashboard to see its full interval breakdown — warmup, run/walk segments, and cooldown — so you know exactly what's coming. Happy running!