Couch Potato to 5K Run Z5K®
Couch to 5K - Runner Couch
About
This app guides complete beginners to run a 5K in 8 weeks using a proven walk-run method. It offers real-time audio coaching, GPS tracking, and personalized plans for indoor or outdoor workouts. Earn achievements and track progress with detailed statistics.
What's New in Couch Potato to 5K Run Z5K®
2.2.4
September 3, 2026
SPANISH IS HERE Z5K now speaks Spanish — the whole interface plus real-time voice coaching. Four languages in total: Spanish, English, German and Turkish. The app follows your device language. FIXED — RUNS THAT SKIPPED THEMSELVES On the First 10K and Fast 5K programs, the run step ended after 60 seconds and the app jumped straight to the cool-down, so the run never happened. Distance-based runs now finish when you cover the distance, not when a timer runs out. FIXED — AUTO-PAUSE ON LONG RUNS The safety timer that pauses a forgotten workout was set too low for long runs. It now scales with the planned distance, so a slow 10K is never cut short. FIXED — EDIT PROFILE CRASH Opening Edit Profile crashed the app for anyone who had finished the 5K program and moved on to First 10K or Fast 5K. ALSO Google sign-in works again on Android. Notification and translation wording corrected in all languages. 24 workouts. 8 weeks. One goal: crossing that finish line.
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FAQ
What is the main goal of Couch Potato to 5K Run Z5K®?
The main goal of Couch Potato to 5K Run Z5K® is to guide individuals who have never run before to successfully complete a 5K distance within 8 weeks. It achieves this through a structured walk-run interval program designed for beginners.
Does Couch Potato to 5K Run Z5K® require a subscription?
No, Couch Potato to 5K Run Z5K® is a free app and does not require a subscription. The description explicitly states 'No gym, no subscription, no experience required'.
What languages does the audio coaching in Couch Potato to 5K Run Z5K® support?
The audio coaching in Couch Potato to 5K Run Z5K® is available in English, Turkish, and German. This allows users to receive clear cues for running and walking intervals in their preferred language.
Can Couch Potato to 5K Run Z5K® be used on a treadmill?
Yes, Couch Potato to 5K Run Z5K® offers an Indoor Mode that is suitable for treadmill use. This ensures the program's structured training can be followed regardless of weather conditions or location.
How does Couch Potato to 5K Run Z5K® track progress?
Couch Potato to 5K Run Z5K® tracks progress through a Statistics Dashboard that displays weekly, monthly, and all-time stats. It also includes streak tracking and progress charts to visualize improvements since the start of the program.
What are the fitness levels supported by Couch Potato to 5K Run Z5K®?
The program adapts to 4 different fitness levels, allowing users to choose a starting point that best suits their current physical condition. This personalization helps ensure the training is challenging yet achievable.
Does Couch Potato to 5K Run Z5K® offer any motivational features?
Yes, Couch Potato to 5K Run Z5K® includes an Achievements and Personal Bests feature where users can earn badges for hitting milestones. The app also provides motivational cues and a surprise at the end of the program.
What is the update frequency of Couch Potato to 5K Run Z5K®?
Couch Potato to 5K Run Z5K® was last updated on August 5, 2026, with version 2.1.18. This indicates a relatively recent update, suggesting ongoing development and maintenance.