About Icon

About & Pics

About Icon


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!

Get more information about the Couch to 5K app here: http://www.active.com/mobile/couch-to-5k-app

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: MobileSupport@activenetwork.com We would love to hear from you.

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

• 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://itunes.apple.com/us/app/5k-to-10k/id526458735!

"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

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

iOS Store Category:

Primary: Health & Fitness

App Store

Privacy Policy

Total Ratings



Couch to 5K® - Run training screenshot 1Couch to 5K® - Run training screenshot 2Couch to 5K® - Run training screenshot 3Couch to 5K® - Run training screenshot 4Couch to 5K® - Run training screenshot 5

Version History

Launched Aug 10, 2011 (over 8 years ago).

Releasing new versions every about 2 months, on average.

Sep 16
Version 4.5.4

Performance enhancement.

Sep 26
Version 4.5.3

Fix iOS 12 issue.

Sep 12
Version 4.5.2

- Fix lower frequency crash

Sep 03
Version 4.5.1

Fix some lower frequency crashes and improve user experience.

Jun 06
Version 4.5.0

- We had some further updates so that the app now is with a refreshed look and is easier to use;
- Fixed some bugs.

May 03
Version 4.4.0

- There will be various 3D trainers for you to choose and coach you through the workout.
- Updated privacy policy and terms of use as the GDPR compliance for EU.

Apr 12
Version 4.3.0

1. The workout can be saved even when it’s not finished;
2. Now you can input your weight in KG as well;
3. You can view the vivid workout details before the start of it.

Mar 22
Version 4.2.0

Now the app supports the Super Retina display of iPhone X perfectly!

Jan 22
Version 4.1.2

Based on your feedback, we made some changes to how you control the app volume. It's now easier than ever!

Jan 09
Version 4.1.1

We made a few changes behind the scenes.

Jan 04
Version 4.1.0

Do you like the new version of Couch to 5K? Good news, we have another update for you!
The log screens have been updated so you can clearly view workout data.

Dec 15
Version 4.0.0

- The new Couch to 5K is here! It’s the same program you know and love but designed to look great on your newest devices. Stay tuned as we continue to update other areas of the app in the coming weeks.
- As always, we fixed some bugs to keep the app and you running faster than ever!

Nov 28
Version 3.7.1

- We’ve improved the maps feature so that you can see your route better.
- Don’t have GPS? Now you’ll know with an updated GPS signal indicator.
- As always, we made changes behind the scenes to keep the app running faster than ever!

Oct 09
Version 3.7.0

-Based on your feedback, we improved the search functionality for events. Finding a 5K has never been this easy!
-Let’s get social, we’ve added new features to stay connected with the Couch to 5K community.
-We also made some general improvements to make our app better for you.

Aug 31
Version 3.6.8

bug fixing

Aug 02
Version 3.6.7

Bug fixing.

Jul 28
Version 3.6.6

- Bug fixing.

Jul 26
Version 3.6.5

We made some updates behind the scenes to keep the app running better than ever!

Jul 24
Version 3.6.4

We made some updates behind the scenes to keep the app running better than ever!

Jul 10
Version 3.6.1

Bug fixing

Jun 23
Version 3.6.0

- Stuck running indoors? No problem! Now you can enter treadmill information after your workout.
- We made some tweaks to keep the app running faster than ever!

Jan 16
Version 3.5.3

– Remove ads.

Nov 30
Version 3.5.2

Design Update

May 19
Version 3.5.1

- Add “Skip” feature to sign-in process

May 05
Version 3.5.0

-Expert tips from ACTIVE.com to help you complete your 5K program
-Unlocked offers and events from Special K
-Log-in feature allows you to track workouts with multiple devices

Dec 28
Version 3.4.3

- Introducing Runicorn, the mascot for a The Color Run, as a Couch to 5K trainer!
- A new Apple Watch app to remotely control your workouts!
- Community improvements.
- Improved reliability of trainer voice cues.

Dec 22
Version 3.4.2

- Introducing Runicorn, the mascot for a The Color Run, as a Couch to 5K trainer!
- A new Apple Watch app to remotely control your workouts!
- Community improvements.
- Improved reliability of trainer voice cues.

Dec 17
Version 3.4.1

- Introducing Runicorn, the mascot for a The Color Run, as a Couch to 5K trainer!
- A new Apple Watch app to remotely control your workouts!
- Community improvements.
- Improved reliability of trainer voice cues.

Oct 21
Version 3.3.7

This update includes significant Community feature improvements to help you train with friends and achieve your 5K goal.
- Edit your profile and display name, and see your previous workout posts.
- See a list of your followers and who you are following.
- Approve follow requests from your friends and share your workouts.
- Get notified when your followers like your workout posts and comment to cheer you on.
- Follow your friends to see their workouts in the new activity feed.

This release also includes performance and stability enhancements.

Jul 24
Version 3.3.6

- Added the ability to search for friends and edit your profile.

Apr 30
Version 3.3.4

Improved Buddies features make it easier to share your workouts with friends and follow your friends’ workouts.

Apr 16
Version 3.3.3

- Stability and visual improvements

Dec 30
Version 3.3.2

- Bug fixes
- Additional user help

Nov 18
Version 3.3.1

Optimized for iOS 7 & 8 and includes support iPhone 6 & 6 Plus

Fixed audio issues related to training cues and music playback.

May 27
Version 3.2.1

** Updated Terms and Conditions to reflect corporate name change.

Apr 04
Version 3.1.3

• Train with Friends: Added high-5's, comments, and a news feed so you can stay better connected as you and your friends get off the couch and ready for a 5K.

Jan 21
Version 3.0.1

Keep on running! Now, once you have accomplished a 5k or just want to log an extra workout, you can! Keep moving and shaking by doing a FREE RUN on your own schedule!

Dec 18
Version 3.0.0

The better question is what is NOT new?
Couch to 5k ® is ready to ring in the new year with you by introducing:
- A bright, fresh and sleek design just for iOS 7
- BUDDIES - Search for your friends, view workouts and motivate each other to finish strong
- DATA SYNC- Save and retrieve workouts in the cloud and never lose another past workout

Happy Holidays!

Oct 17
Version 2.0.5

- Enhancements to iOS 7 GPS
- Customize music player to select an entire playlist

Sep 23
Version 2.0.3

- Enhanced GPS tracking
- New iOS compatibility

May 20
Version 2.0.2

- We improved based on your feedback to better pause workouts.

May 10
Version 2.0.1

Fix for upgrade from version 1.6 and below.

May 06
Version 2.0.0

- Tired of following the training plan? We added an option to just let you track your run & walk. Enjoy!

Mar 26
Version 1.8.0

- New workout stats charts
- New look and feel for logging workouts and viewing.
- Share your workout stats or comments via Twitter and Email
- Native iOS6 sharing enhancement

Jan 02
Version 1.7.1

- Now FREE Zombie trainer and cute poodle running buddy
- Themed with Winter Trainers
- View graphs of workout stats
- Repeat workouts without losing your earlier stats
- Best performance is highlighted in workout log
- Compare your performance to previous runs

Dec 07
Version 1.7.0

• NEW feature: Treadmill support allows manual entry of workouts
• NEW feature: Track your progress with total distance and average pace
• NEW feature: Graphs for workouts to compare distance and pace

Nov 01
Version 1.6.1

* Added new audio for Johnny Dead during workout selection. Check him out under the app's settings!

Oct 17
Version 1.6.0

* Johnny Dead, a new brain-loving, zombie trainer is now available via in-app purchase!

Click to see more