# Spud: Couch to 5K Run Coach — Training Plan & App Blocker

> Training Plan & App Blocker (iPhone/iPad app by Matthew Ajayi.)

- Source: https://appshunter.io/ios/app/spud-couch-to-5k-run-coach/id6802883360 (this page in markdown: same URL + `.md`)
- Developer: [Matthew Ajayi](https://appshunter.io/developer/1848460797)
- Category: Health & Fitness, Productivity
- Price: Free with in-app purchases
- Age rating: 4+
- Requires: iOS 17.0 · 34 MB
- Languages: American English
- Released: 2026-10-02
- Data updated: 2026-10-24

## What is Spud?

Stop skipping the runs you promised yourself.

Spud is a couch to 5K running coach with a twist: on your training days, the apps that steal your runs stay paused until you've run. Finish the run and they come straight back.

A PLAN BUILT AROUND YOU
• Starts from where you are today, even if that's the couch
• Run-walk first, then real runs: 5K, 10K, half marathon or marathon
• Every session written out step by step, with a cue for every interval
• Outside or on a treadmill
• Spud checks in on how you feel and makes today easier, shorter or a rest day when you need it

THE LOCK THAT GETS YOU OUT THE DOOR
• Pick the apps that eat your evenings
• In your run window they wait until today's run is done
• A heads-up an hour before, and again 15 minutes before your apps lock
• Emergency override is always one tap away

EVERY RUN COUNTS
• Track runs with GPS on iPhone, or on Apple Watch with no phone needed
• Garmin, COROS, Polar, Suunto, Fitbit and more count through Apple Health, with step-by-step setup for each
• Bring in years of past runs from Apple Health
• Pair a Bluetooth heart-rate strap

SEE HOW FAR YOU'VE COME
• Your distance as real trips from your own town
• Race predictor, training load and pace trend
• Streaks, levels and badges, with friends and leaderboards through Game Center

PRIVATE BY DESIGN
Your plan and runs live on your iPhone and in your own iCloud. Sign in with Apple if you want them backed up to a new phone. Optional. No ads, no tracking.

SPUD PRO
Spud Pro unlocks the plan, the lock and run tracking. Choose yearly, monthly or a one-time lifetime purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period. Manage or cancel in Settings > Apple ID > Subscriptions.

Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Spud Pro Yearly | $39.99 | per year |
| Spud Pro Monthly | $7.99 | per month |
| Spud Pro Yearly (Offer) | $19.99 | per year |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Spud Pro Lifetime | $79.99 | one-time |


## Is Spud safe?

Not enough ratings yet to assess Spud.

## Is Spud legit?

Spud: Couch to 5K Run Coach appears legitimate, with a few gaps. The AppsHunter Legitimacy Score for Spud is 65 out of 100 points across 7 verification signals from App Store and developer data.


## Version history (last 5 releases)

### 1.2.3 — 2026-10-24

- No race? No problem. Pick "No race yet" and we'll build a plan that fits, with a finish line instead of a race date.
- When your plan ends, start your next block in one tap, from the level you reached.
- Small fixes and improvements.

### 1.2.2 — 2026-10-19

- Every run counts on the leaderboards now, even if it came up short of the plan.
- Leaderboards show your place as soon as you open the app.
- Small fixes and improvements.

### 1.2.1 — 2026-10-14

- Try Spud Pro free for 3 days when you start the yearly plan. Cancel before it ends and you pay nothing.
- Clearer Screen Time setup: Spud shows you which button to tap so your apps can be paused, and lets you try again if it doesn't work the first time.
- Behind the scenes improvements to purchases and restores.

### 1.2.0 — 2026-10-06

- Every run has its own page: your route on a map coloured by pace, splits, pace, heart rate and elevation charts, heart rate zones and your best efforts.
- Spud talks you through every run in a natural human voice. Pick a female or male voice, or just chimes, when you sign up or in Profile.
- Safer starting paces that learn from your easy runs. Add a recent race time when you sign up.
- A help button for bug reports, ideas and support.

### 1.1.0 — 2026-10-05

Spud now coaches you, not just times you.

A COACH THAT CHECKS IN
• Tell Spud how you feel, how you slept and how your legs are. He says go, easy or rest, and one tap makes today easier, shorter or tomorrow.
• Connect Apple Health and he reads your resting heart rate, heart rate variability and sleep too.
• Tap Spud on Today to talk to him. After every run he asks how it felt.

EVERY RUN, STEP BY STEP
• Each workout is written out step by step: warm-up walk, the run, cool-down walk, with paces and times.
• Cues tell you what to do now, what's left and what's next.
• Walks are recorded too, but kept out of your run's distance and pace.
• New named sessions: strides, fartlek, tempo, progression runs and more, with a focus for each week.
• Tailor your plan: long-run day, paces from a race time, and a time limit on weekdays.

TREADMILL MODE
• Pick Outside or Treadmill. On a treadmill every step runs on the clock and tells you the speed to set.

YOUR HISTORY COUNTS
• Bring in years of runs from Apple Health. They fill your records, race predictor and training load from day one.
• New on Progress: race predictor, training load, pace trend and how you've felt.

ANY WATCH, EVERY TAP
• Step-by-step setup for Apple Watch, Garmin, COROS, Polar, Suunto, Fitbit, Amazfit, WHOOP and Oura.

HOW FAR YOU'VE GONE
• Your distance as real trips from your own town: "this week you ran Brampton to Mississauga."
• Progress now has three parts: Training, Journey and Friends.

REMINDERS AND THE LOCK
• A heads-up an hour before your run window, and again 15 minutes before your apps lock.
• A new lock screen: today's run, your streak and when your apps come back.
• Your live run on the Lock Screen and in the Dynamic Island.
• Notes for your week, your month and race countdowns. Never at night.

SAVE YOUR PLAN
• Optional: sign in with Apple to back up your plan and keep it on a new iPhone.

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## More apps by Matthew Ajayi

- [Safety Nexus](https://appshunter.io/ios/app/safety-nexus/id6754470067)
- [FitMyRole](https://appshunter.io/ios/app/fitmyrole/id6758022596)
- [Melaura](https://appshunter.io/ios/app/melaura/id6784058478)
- [RendezTwo - Couples App](https://appshunter.io/ios/app/rendeztwo-couples-app/id6785685700)

All apps by Matthew Ajayi: https://appshunter.io/developer/1848460797

## Related topics

[spud](https://appshunter.io/ios/topics/spud)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-10-24.*