Couch to 5k Running Program

Couch to 5k Running Program

Running Program for Beginners

5 ratings
6 reviews
Free

Details

  • Released
  • Updated
  • September 22, 2025
  • February 23, 2026

Features

Couch to 5k Running Program screenshot #1 for iPhone
Couch to 5k Running Program screenshot #2 for iPhone
Couch to 5k Running Program screenshot #3 for iPhone
Couch to 5k Running Program screenshot #4 for iPhone
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About

This program guides beginners through a 9-week plan to run a 5K. It offers audio coaching, progress tracking, and flexible scheduling, requiring no prior experience.

9-week structured running plan
Audio coaching for guidance
Progress tracking and history
Flexible scheduling and pausing
Repeat workouts option
Voice cues for intervals
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What's New in Couch to 5k Running Program

6

February 23, 2026

- Fixed a bug where the timer wasn't "ticking" during an active session. - Made some internal changes to prepare for a series of larger features.

User reviews

Exactly what I needed

No frills. No subscription. Not even ads. Just the basic features I needed. Wish every app was like this lol

Has potential

Everything worked perfectly the first week, but the second week, the total time and segment timers stopped working. It will still tell you when to switch, but is not showing you the info. Not a huge deal, unless you are a clock watcher.

Response from developer

Thanks for the review! The timer should be fixed in the next version.

No frills. Privacy friendly.

It’s nice to see a developer not farm our information. App works as advertised. W2D1.

Response from developer

Thanks for the review. Much appreciated. ^_^

Just what I needed

I’m a beginner runner looking to get fit, and this is the only app that I’ve found that doesn’t make you pay a subscription to get the whole training plan. I can play my music from Spotify and get the prompts at the same time (though make sure your Spotify is set to low volume or this app will be too quiet to hear over the music). There was a glitch with the timer not matching the clock correctly, but it’s been fixed.
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Response from developer

Thanks for the review! I’ll look into handling the audio levels more effectively, so you don’t have to keep the background audio quiet. ☺️

Timer is wrong

Wait for an update - this can’t time correctly currently.

Response from developer

Sorry about this! It’s been fixed since v3. ☺️

Developer apps

FAQ

How long does the Couch to 5k program take?

The Couch to 5k program is designed to take users from beginner to running a 5K in just 9 weeks. Workouts are typically 20-30 minutes long, three times per week.

Does Couch to 5k require any prior running experience?

No, Couch to 5k is perfect for absolute beginners with no prior running experience. The program offers gentle progression from walking to running over 9 structured weeks.

What kind of guidance does Couch to 5k provide during workouts?

Couch to 5k offers crystal-clear audio coaching with voice cues that tell you exactly when to run, walk, and rest. This allows for distraction-free running.

Can I repeat a week in Couch to 5k if I find it difficult?

Yes, the app includes flexible repeat options. If a particular week feels challenging, you can repeat workouts until you feel ready to progress to the next.

Does Couch to 5k track my progress?

Yes, Couch to 5k features comprehensive progress tracking. You can watch your running journey unfold, see visual progress indicators, and review detailed week-by-week history.

Is Couch to 5k available on Android devices?

Based on the provided data, Couch to 5k is currently only supported on iPhone devices. It is not listed as compatible with Android.

Does Couch to 5k have ads?

No, Couch to 5k does not contain advertisements. The app is free and does not feature any ads.

How often is Couch to 5k updated?

The latest version of Couch to 5k is 6, and it was last updated on February 23, 2026. This indicates a relatively recent update.