Couch to 5K® - Running App, Training Coach and GPS Tracker

 - iPhone Mobile Analytics and App Store Data
 - iPhone Mobile Analytics and App Store Data
 - iPhone Mobile Analytics and App Store Data
 - iPhone Mobile Analytics and App Store Data
 - iPhone Mobile Analytics and App Store Data


Get off the couch and get running with the OFFICIAL Couch to 5K® training app from! 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:

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.

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

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.!

"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

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

What's New

Version 3.3.4 (Apr 30, 2015)

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

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Version 3.3.3 (Apr 16, 2015)

- Stability and visual improvements

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Version 3.3.2 (Dec 30, 2014)

- Bug fixes
- Additional user help

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Version 3.3.1 (Nov 18, 2014)

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

Fixed audio issues related to training cues and music playback.

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Version 3.2.1 (May 27, 2014)

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

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Version 3.1.3 (Apr 04, 2014)

• 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.

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Version 3.0.1 (Jan 21, 2014)

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!

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Version 3.0.0 (Dec 18, 2013)

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!

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Version 2.0.5 (Oct 17, 2013)

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

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Version 2.0.3 (Sep 23, 2013)

- Enhanced GPS tracking
- New iOS compatibility

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Version 2.0.2 (May 20, 2013)

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

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Version 2.0.1 (May 10, 2013)

Fix for upgrade from version 1.6 and below.

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Version 2.0.0 (May 06, 2013)

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

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Version 1.8.0 (Mar 26, 2013)

- 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

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Version 1.7.1 (Jan 02, 2013)

- 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

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Version 1.7.0 (Dec 07, 2012)

• 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

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Version 1.6.1 (Nov 01, 2012)

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

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Version 1.6.0 (Oct 17, 2012)

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

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Version (Oct 03, 2012)

* Adds support for iPhone 5 / iOS 6

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Version (Jul 09, 2012)

* Improved GPS accuracy
* Minor bug fixes

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Version 1.3.1 (Apr 26, 2012)

Various minor changes to some of the in-app text.

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Version (Feb 11, 2012)

- Fixed music player shuffle issue
- Fixed issue where halfway audio cue was not playing
- Added lock functionality to workout screen
- Added distance and average pace calculation to workout screen

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Version 1.2.0 (Jan 20, 2012)

- Fixed an issue related to posting to Facebook.
- Added tips to help resolve problems with audio cues.

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Version 1.1.1 (Jan 05, 2012)

- Updated trainers with winter designs
- Music player improvements
- GPS improvements
- Pause workout without losing progress
- Full backgrounding support
- Improved Facebook and Active Trainer connectivity

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Version 1.1.0 (Dec 19, 2011)

- Updated trainers with winter designs
- Music player improvements
- GPS improvements
- Pause workout without losing progress

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Version 1.0.4 (Nov 07, 2011)

Fixed a bug that prevented music from playing in the background when the screen is locked.

If you are enjoying this app, please take a moment to leave a review in the App Store. Thanks!

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Version 1.0.3 (Oct 27, 2011)

Lots of new features in this release:

* You can now listen to podcasts and audiobooks while you work out.
* Added a "shuffle playlist" option.
* Added an option to see all distances in metric.
* When launched, the app will now automatically jump to your next unfinished workout.
* Improved GPS accuracy.

If you are enjoying this app, please take a moment to leave a review in the App Store.

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Version 1.0.2 (Oct 01, 2011)

* Improved GPS functionality.
* Added indicator for GPS tracking.
* Added date to workout log.
* Added an option to prevent screen lock during workout.
* Shuffle music during playback.

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Version 1.0.1 (Aug 25, 2011)

New Features:
* English/Metric unit support. When using GPS, your device will report distances in miles or kilometers, based on your locale setting.
* Vibration cue. A new app setting triggers vibration during most trainer audio announcements.
* Trainer reminder messages. When you've been away from the workout plan, your trainer will now gently (or not so gently) remind you to stick with it!

* Reduced the audio compression to fix a corruption issue heard on iOS 4.0 devices.
* Several stability and performance improvements to help the app during startup or resume.

Enjoying this app? Please let us know by leaving a rating in the App Store.

If you have any suggestions or problems, email us at

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Version 1.0.0 (Aug 10, 2011)

Revenue Estimate

Get downloads and revenue estimates for this app with a premium subscription to Intelligence.


3.3.4Apr 30, 2015Current release
3.3.3Apr 16, 2015
3.3.2Dec 30, 2014
3.3.1Nov 18, 2014
3.2.1May 27, 2014
3.1.3Apr 04, 2014
3.0.1Jan 21, 2014
3.0.0Dec 18, 2013
2.0.5Oct 17, 2013
2.0.3Sep 23, 2013
2.0.2May 20, 2013
2.0.1May 10, 2013
2.0.0May 06, 2013
1.8.0Mar 26, 2013
1.7.1Jan 02, 2013
1.7.0Dec 07, 2012
1.6.1Nov 01, 2012
1.6.0Oct 17, 2012 03, 2012 09, 2012
1.3.1Apr 26, 2012 11, 2012
1.2.0Jan 20, 2012
1.1.1Jan 05, 2012
1.1.0Dec 19, 2011
1.0.4Nov 07, 2011
1.0.3Oct 27, 2011
1.0.2Oct 01, 2011
1.0.1Aug 25, 2011
1.0.0Aug 10, 2011First tracked
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Top In-App Purchases

0.99 USDJohnny Dead

Average Ratings (United States)More Countries

Current Version - 4.4 - 210 ratings
Updated on Jun 29, 2015
All Versions - 4.4 - 2,487 ratings
Updated on Jun 29, 2015


Compatibility: Universal

Category: Health and Fitness

Updated: May 21, 2015

Version: 3.3.4

Size: 38.7 MB

Language: English

Seller: Active Network, LLC

Rating: Rated 4+

Family Sharing: Yes

Requirements: Requires iOS 7.0 or later. Compatible with iPhone, iPad, and iPod touch. This app is optimized for iPhone 5.

Bundle ID:

Supports Apple Watch: No

App ID:  448474423  [Copy]