Couch to 5K®

9,334

ACTIVE Network, LLC Health & Fitness

Everyone

Get off the couch and get running with the OFFICIAL Couch to 5K® training app presented by Special K! 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.

Reviews

4.6

9,334 total

5 6,741

4 1,815

3 366

2 201

1 211

Alina Turnipseed

Does exactly what it says I'm satisfied with the app and the price. I just finished my 3rd workout, and I feel great. It's a bit of a slow start but it's perfect because that's how it's advertised -couch to 5k. It tells me when to do what without me having to look at a stopwatch all the time. Other people who gave it less than 5 stars because it "doesn't play their playlist longer" forgot what it's for. I will definitely recommend it to anyone.

Hannah Walsh

Just what I need to get off my tush This training program started at just the right slow pace for me and is slowly ramping up. The "coach" is low key, the interface intuitive, and it's easy to access my music from in the app. As someone who doesn't like jogging, but needs a cheap way to exercise, I have been going strong for a month. Do it!

Jessica English

Brilliant Fantastic app. It's perfect for beginners like i was. Can now run a solid 30 mins without rest. My best advise is invest in good running shoes and ladies, get yourself a good bra. I ran in some cheap trainer i got off ebay and my knees and ankles killed... have lost a ton of weight and am so so so happy about the whole experience. Definitely recommend

Thomas Piercy

Works for me Before this I could barely run 100 yards without being winded and ready to quit. App works great on my phone. As of today, day 2 week six I just jogged a little over a mile in ten minutes. Have already recommended this app to people I have heard wanting to get in better shape. Thanks for the help.

Howard PM

Like the app 1 major complaint So i just started week 3. So far great app. My only issue is it stops recording right when the 5 minute cool down ends. There is no way to accurately judge the time/route. So i end up down the street sometimes and the app is done tracking and playing music.

Christa Cerrentano Soderstrom

Had some issues Good app. The minutes running jump quickly, it'd be nice if they increased in smaller intervals. Big problem though when there must've been an update about 1.5 months ago, suddenly my user name changed and my community connections disappeared. We all thought the ones had quit the program.

User reviews

Alina Turnipseed August 24, 2016

Hannah Walsh September 25, 2016

Jessica English August 24, 2016

Thomas Piercy June 29, 2016

Howard PM August 10, 2016

Christa Cerrentano Soderstrom June 6, 2016

Kevin O'Hare August 31, 2016

I am now a runner, apparently Like most of the other reviewers, I was a couch potato. It took me nearly 12 weeks to finish due to work, holidays etc. This week I have run 5k 3 times. All under 32 minutes. Next week I'm starting 10k training. It really works if you put the effort in.

Kurt Wurmser July 3, 2016

Easy to use It's very easy to use and has helped my son and I get started. Things I would like to see: Facebook integration (no one I know is on the thing you guys have) and an audio timer so you hear a count down in your ear buds. That way I could leave my phone in my pocket instead of having to hold it while running.

Jessica Robinson Bylund August 11, 2016

Better location, worse playback I used this app last year, an older version. This version is doing a much better job tracking where I run, so I love that. But I hate that when your run is over the music stops. In the old app the music we keep playing, which is a good thing because I usually wasn't done and back to my starting point at the end of the time. I would love it if they would bring back the feature that lets the music keep playing.

Steven Huynh June 28, 2016

Great way to start! Program is very easy to follow and helps prepare your body for longer intervals as you progress. It's also a great way to motivate yourself to do better than your best. Much better than any free app that I've tried. What I enjoy most about this app is when the trainer tells you when to start jogging and when to walk. Could never get my intervals right.

Amy Jenkins September 7, 2016

Just ok Works fine as fars as the ques and when to run/walk. But unless Im missing somerhing.....wish it gave updates for each segment so you know if you need to pick it up on the next run segment or if you are where you want to be. I like that you can see your friends but Ill stick with Run Double for the stats on each segment.

Ashley Monreal September 30, 2016

Great for 5k training It's simple to set up, it works great for just opening the app and starting to run. I don't have to think about my training too much and I know it's taking me to my goal. I like that you can manually add stats if you do a treadmill run, although then it doesn't let you record any split paces. Overall it does what it's supposed to do and that makes me happy!

David Masters June 20, 2016

It works I tried another 5k app where undead creatures chase you, it kept crashing mid run and losing my runs. This one just works, it's great. I'm on week 6 of 9 and already hitting 4 6k.

Wazelei Lei September 19, 2016

Helpful app The cues are great and I can play spotify while using this app at the same time. I've just finishef the 3rd day of week one and ut has been fun so far. It felt like someone was accompanying me and cheering me on as I go.

Cori Novelli June 30, 2016

Best app on the market This app is worth every penny and more. I have nothing but the best things to say about how well it tailors a routine perfect for getting in shape. I have terrible asthma and have never been able to run. This has been my answer! Thank you over and over! I have turned at least 5 people onto it and they all love it as well!!!!

Phil C August 29, 2016

Effective So far it's working. More than halfway through the program and I feel confident that I'll have a solid showing at my first 5K later this month. My only complaint is that I transferred devices recently and not all of my workouts came with me. It's nitpicky but I wish I could've brought over my personal bests so far.

Elisabeth vL May 27, 2016

Really helps get the legs moving! I find this app helps me stay motivated to reach my training goals. Originally purchased the iPhone version which I was happy using but when I moved to an Android phone I didn't want to buy it again - why can't we transfer to a new phone version without paying a 2nd time?). Anyway tried various free apps out and found they were either inaccurate with distance, didn't have as good graphics or voice prompts. So I've coughed up for a 2nd time - I would have rated this app 5 stars otherwise.

Roland Veasey May 31, 2016

Great for wimps like me. I'm someone with a healthy weight, but I wanted a routine to get me out of the house and moving. This app starts your exercise pretty easy and gives more of a challenge as the week go on. I've been able to keep up pretty well (I do have to take a 30 second breather sometimes). The routine is 30 minutes long so even if you're a busy person you should be able to squeeze this in! Also as a tip, get some actual running shoes! I started with normal sneakers and my knees were killing me!

Hannah McPherson August 21, 2016

Amazing This app does what it says. 2 and a half months ago I was a couch potato. And today I ran my first 5k race!! No stopping, no catching my breath... I just did it!! It's all thanks to this app. I really recommend getting it!

Rachel Kopecky June 17, 2016

Great for getting back to running! Excellent app to use if you haven't been actively running in a long time. Helps you get back to it a little each day. As we age our bodies can revolt against us when we try to exercise. Then when we start hurting we stop exercising. Face it..who wants to be in unnecessary pain. This app moves at a rather slow pace to get you back to running.

Helen Allan September 18, 2016

Exactly what I needed!!! I have just crushed week 6 and on to no more walking intervals. This app does exactly what it says gets you from the couch to running 5k. The app has all of the runs figured out for you all you have to do is put your headphones on and follow the prompts.

Jacquelyn Witt October 3, 2016

Worth the price I used this same program years ago when I ran my first 5K (using the online instructions, before the app) and it was great. When I wanted to get back in shape again, I looked through the available apps, and first downloaded a free app. I hated the layout and interface so much, I didn't even use it for my first run, I instead turned around and downloaded this one. Glad I did! Plus, now I feel even more motivated to keep up with it because I paid for the app!

J Watson July 4, 2016

I hate hate hate running Andd this has been the perfect app to make it almost enjoyable! Most running apps i have used int the past will start easy and then get to a level i just cant meet. This has not been the case with this app! This is my third time running the program to increase my speed, and it really is as effective as you make it!

Phil T September 21, 2016

Greatly programme, average app This run/walk programme has been amazing for me and I've had great results but the app is pretty rubbish. I've got literally no idea how it calculates your average run speed but it doesn't involve the time mandated by that session and the distance you covered!

Olivia Hoffmann October 11, 2016

I love the concept of the app. Ita great for start out runners. But there is glitches with the app itself. It clicks through out the app and makes the volume go down on my phone while i listen to pandora on the runs. Making it more distracting to run. So its making it frustrating to use.

Cailan Shannon July 30, 2016

Easy peasy I have never run long distance in my life because I hate running, but this application has made it possible to conquer something I have loathed for a long time.

Shayla Jackson September 3, 2016

ATTENTION: Paid App WITH ads!!!! This WAS a phenomenal app! But when people pay their hard earned money for an app, there is an expectation that they will not be bombarded with advertising. With the new update, you're advertising unhealthy, overprocessed Special K!!! Their logo annoyingly laced throughout the app's interface. So disappointed! Luckily, I'm on the last day of the last week of the program. I was planning on purchasing your 10k app, but you lost a customer by pulling this BS, so that won't be happening. Good riddance!

James Depew August 24, 2016

Great way to get started. The gradual buildup is perfect for those looking to start running. I am finishing up week 6 right now and I honestly don't think I would have stuck with it without being "guided" through by this app.

Allegra Fay June 7, 2016

Easy to use Really easy to use and a great intro to running for me. I'm not a runner and have always struggled. This challenges me without overdoing it. I also love that it talks to you over your own music and logs your route!

Ms T fishel June 24, 2016

Great helper for beginners Getting ready for my first 5k and this app Nice. Walk run cadence gets you started at Three days a week. coach cheers you on. Keep moving & don't stop. Current problem unable to update/edit profile.

Theodis Wright July 5, 2016

Almost perfect This is nearly a perfect app. The only thing I wish was in the app bedsides blog posts and articles would be suggested workouts to do in between the days. Add something like that, 5-stars.

Kristina French September 18, 2016

This C25K app is awesome...tried them all Lobe the interface, love Constance's voice, and love that I can jump backward or forward on a run segment. Would improve only by saying which run segment you're on (i.e., "run 3 of 4" ), and interfering with Spotify.

Mark Price September 25, 2016

Solid You might feel like an idiot for walking so much the first couple weeks, but the reality is if you've been inactive, it's a great balance between making you work but not overwhelming you to get you up to speed. I ran on a treadmill just to be more consistent with my pace, but outside of that, it does all the work creating a doable plan to get you active again.

Emily W August 1, 2016

Perfect running app, still has ads This app tells you exactly when you start, how fast to go, when to stop, and when you're halfway! This had everything a paid running app should have, and one thing it shouldn't. Come on, Active, we already bought the app.

June 9, 2016

Bought the app last year, but now it is absolutely filled with ads. Ridiculous. I paid for an ad free app, and then got screwed. Never again.

Kristina Love July 28, 2016

So far so good! Only completed day 3 so far but it's great so far!!!! Only problem is that I can't update my profile. Have tried every day and it keeps saying there is a problem and to try again.

Jackie Warren June 5, 2016

I wouldn't have believed it if I wasn't ACTUALLY the one doing it! I've gone from not being able to run for 30 seconds - to running for 25 minutes non-stop (I'm part-way through week 7 now)! I DID find it hard to get through weeks 3 and 4; I repeated week 3 THREE times and week 4 twice (plus I had to deal with a hip injury which prevented me from working out for 3 weeks!!!) but once I FINALLY felt confident enough to move on to week 5, there has been no stopping me! The fact that I can have my OWN playlist to jog along to is the single biggest 'plus' for me...... I was able to choose songs that I (a) LIKED and (b) felt would keep me 'moving' - and these are automatically used by the app. throughout the workout. I thoroughly recommend this app if you are able to self-motivate yourself to keep going from day to day. MY take on it was, I did NOTHING before I started doing this - so ANY time/distance I run is a bonus - AND it's doing me good! Be prepared to feel pleased with yourself for making small strides - because EVERY journey begins with the first step; every step thereafter is positive!!! Good luck!!!

Lauren Logan August 4, 2016

Long Time Lover I've had this app for over 3 years and I absolutely love it. It helped me get in shape years ago and am looking forward to getting in shape with it again. I went from .5 miles, winded and miserable, to 4 miles and loving to run. I did use it on-road instead of on a treadmill, which was preferable for me. The zombie is what won me over initially. He's funny. One thing with this app is you have to use the music on your phone, which is frustrating when you're used to a streaming service. Overall, worth it!

Carmene Gonzalez August 24, 2016

I'm a Convert I despised running and feeling my body jiggle. The anticipation of a personal trainer in my head (ear) makes me forget (in a strange way) that it is work. I love the idea that I can get from Couch to 5K. So excited. Thank you.

Aaron McClatchy August 22, 2016

A huge help 6.5 years ago this program got me into running after many years of inactivity. Back then I printed the program and used a wristwatch to monitor the time. A few thousand miles, many 5ks, a few 1/2 marathons, adventure races and two marathons later I still come back to C25K to recover from injury, ease in after some time off, or just because it is fun and accessible. I highly recommend this app.

What's New

Add “Skip” feature to sign-in process

Additional information

Eligible for Family Library

Eligible if bought after 7/2/2016. Learn More

Updated

May 18, 2016

Size

Varies with device

Installs

100,000 - 500,000

Current Version

Varies with device

Requires Android

Varies with device

Content Rating

Everyone

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ACTIVE Network, LLC

Developer

Visit website Email mobilesupport@activenetwork.com Privacy Policy

717 North Harwood Street Suite 2500 Dallas, TX 75201 USA

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