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5K Runner: couch potato to 5K icon

5K Runner: couch potato to 5K

Couch potato to 5K: Run 5K
118.0k Ratings
4.9
★★★★★
Age Rating
4+
Years
Developer
Language
EN
Size
163
MB

Information

Apple ID448357306
Bundle IDcom.heavydutyapps.RunC25K-Free
SellerSeller
Min iOS14.0
Min macOS11.0
Device familieswatch, iphone, ipad, ipod
Released2011-07-15
Copyright© Fitness22 LTD
WebsiteLink ↗
Privacy policyLink ↗

Preview 3 platforms

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iPhone 8 images

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iPad 2 images

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Apple Watch 6 images

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What’s New Version 9.3840

Minor updates & bug fixes.

Description

- The OFFICIAL 5K Runner® Couch potato to 5K app. - Get in shape and lose weight in 8 weeks - 4.2 Million People successfully did it - Featured on CNN, Fox, USA Today, Times, Fitness Channel, Apple's "New & Noteworthy", AppAdvice, AppCraver, Best10Apps, Appolicious, Daily Motion, AppOfTheDay, MakeUseOf, the iPhone App Review, Remix Your Health, AppShopper, Apple's Top Health & Fitness apps, and so many others… - 8 Weeks, 3 Times a week, 30 Minutes a day Get ready to start your new healthy life. ——————————————————— This app has won multiple awards (see below), is the most effective & popular 0-5K app and is highly recommended by health & fitness experts. Simply Gets Results ◉ The most effective 0 to 5K app ◉ Nothing to learn. Just press start ◉ Excellent for Weight Loss Features ● All Features fully enabled, and no ads ● Alternating walk / run intervals ● Run segments gradually increase over 8 weeks ● Human coach voice through your headphones that tells you when to walk / run. ● Listen to your music and the coach will blend in ● Control music through the app or headphones ● Compatible with Nike+ and all other GPS apps ● Compatible with all music apps ● Giant community of 0-5K runners on Facebook ● Earn achievements & badges as you advance ● Integrated with Facebook & Twitter ● Outdoors or Treadmill GPS & Apple Health ● Built in GPS & Distance Tracking, also when app is in background ● Integrated with Apple Health for Calorie calculation & saving workouts NOTE: Continued use of GPS running in the background can dramatically decrease battery life. We’re here for you ● We gladly answer all questions - just ask us at: support@fitness22.com Praise - 4.2 Million People successfully did it - Awards: Best 5K Training App, Best Running App, Editor's Choice, Top fitness app, Best Beginner App, Top Quality App, Best fitness and nutrition apps. - Featured on CNN, Fox, USA Today, Times, Fitness Channel, Apple's "New & Noteworthy", AppAdvice, AppCraver, Best10Apps, Appolicious, Daily Motion, AppOfTheDay, MakeUseOf, the iPhone App Review, Remix Your Health, AppShopper, Apple's Top Health & Fitness apps, and so many others. - Recommended by doctors on healthTap.com - See real life success stories on facebook.com/5K.Runner.Community Press Reviews "If you thought that you could never run - get ready for a BIG surprise. With this app - you will run" "It's a great App, I was hooked by the second run, and it kept me running" "If you want to start running and to keep running - this app will do it for you" "One of the best iPhone running apps I’ve tested."  "This application is a must-have fitness trainer for anyone trying to catch the running bug or getting ready for a major running event" "This app is amazingly effective and will help you achieve that coveted 5K distance. If you want to get running, this app is a must.“ This app includes an auto renewing subscription which enables content/workouts - Subscription options are monthly - Payment will be charged to iTunes Account at confirmation of purchase - Subscription automatically renews unless auto-renew is turned off at least 24-hours before the end of the current period - Account will be charged for renewal within 24-hours prior to the end of the current period, and identify the cost of the renewal - Subscriptions may be managed by the user and auto-renewal may be turned off by going to the user's Account Settings after purchase - Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription to that publication." ● Privacy Policy: https://www.fitness22.com/privacy-policy ● Terms of use: http://fitness22content.com/Components/WebPages/TermsOfUse/TermsOfUse.html --- CONTACT US --- Dear customers, we are here for you! support@fitness22.com

In-App Purchases US pricing

Premium Subscription Subscription
3 months 7-day free trial$7.99
3 months 7-day free trial$9.99
3 months 7-day free trial$15.99
3 months 7-day free trial$19.99
3 months 7-day free trial$29.99
3 months 7-day free trial$14.99
One-Time Purchases
Lifetime Premium$9.99
Lifetime Premium$19.99

Capabilities

In-App Purchases

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ipadiphonemacrealityDevicetvoswatch

Version history 25 versions

Build 882379902v9.38402026-02-15 12:22:57
Minor updates & bug fixes.
Build 877214687v9.38302025-08-14 14:02:29
Minor updates & bug fixes.
Build 876229410v9.38202025-07-09 16:46:59
Minor updates & bug fixes.
Build 875109253v9.38102025-05-28 13:12:07
Minor updates & bug fixes.
Build 874023999v9.38002025-04-15 12:44:08
Minor updates & bug fixes.
Build 870925721v9.37002024-12-08 08:44:04
Minor updates & bug fixes.
Build 869411213v9.36502024-10-06 09:01:41
Minor updates & bug fixes.
Build 866273100v9.36402024-05-29 15:18:06
Minor updates & bug fixes.
Build 865738431v9.36302024-05-09 10:34:56
Minor updates & bug fixes.
Build 865015815v9.36202024-04-08 09:05:36
Minor updates & bug fixes.
Build 859673378v9.36102023-09-06 21:05:19
Minor updates & bug fixes.
Build 859145370v9.36002023-08-15 21:42:31
Minor updates & bug fixes.
Build 856863224v9.35002023-05-05 15:37:06
Minor updates & bug fixes.
Build 855837665v9.34202023-03-28 12:17:03
Minor updates & bug fixes.
Build 854682223v9.34102023-02-13 09:01:18
Minor updates & bug fixes.
Build 854599125v9.34002023-01-29 06:50:46
Minor updates & bug fixes.
Build 853765493v9.33002022-12-09 15:19:13
Minor updates & bug fixes
Build 852879633v9.32102022-10-21 19:31:25
Minor updates & bug fixes
Build 852857811v9.32002022-10-19 20:00:13
Minor updates & bug fixes
Build 851644880v9.31102022-08-19 10:34:03
Minor updates & bug fixes
Build 851607257v9.31002022-08-17 08:58:08
Minor updates & bug fixes
Build 851314296v9.30102022-08-03 18:10:44
Minor updates & bug fixes
Build 851120251v9.30002022-07-31 20:02:05
Minor updates & bug fixes
Build 850450156v9.22402022-06-29 07:58:13
Minor updates & bug fixes
Build 850139420v9.22302022-06-15 15:19:30
Minor updates & bug fixes
Premium Subscription

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App performance US

Availability 168 of 168 storefronts

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Reviews 30 reviews · US

★★★★★
Ease needed for knees and size
To be honest, I always come back to this app. I'm a bigger girl, and I've had knee surgery and this has been the easiest app for me to follow. It seems like every time I use it for an extended period of time. I do much better at hitting my weight loss goals. I also like the fact that I can advance at my own pace. If I don't feel, I'm ready to advance I can keep repeating a certain week or a certain day. It for sure has been the most effective app over the last several years for me.
★★★★★
Great support
I’ve used this app on and off for years and definitely appreciate the one time payment. I was having issues with pairing my Apple Watch and emailed over the weekend. First thing Monday morning I got a response that fixed my issue. I do wish there were more robust workout details and the Apple fitness pairing captured more information but I’ve tried many of the 5k apps and keep coming back to this one.
★★★★★
Exceptional App
Many years ago, I was experiencing some health issues and needed to lose a significant amount of weight. My husband and I downloaded this app and through holding each other accountable and following the app, we both were able to run 5k comfortably without stopping. The biggest benefit was that I lost 30 lbs and shortly thereafter conceived my first son. Well, my son is now 12 and my middle son joined a cross country team so I decided to download the app again to show him how effective incremental, disciplined training can be. Well worth the cost!
Ceboud362025-10-13
★★★★★
LOVE IT!! ABSOLUTELY PERFECT!! ❤️
I was able to run for more than 5 minutes for the first time in my life thanks to this app! I paid once for it and got to complete the whole program and started a habit of running for the first time ever. After a while I stopped running for a few years and now I’m completely out of shape and began using it again to build up the resistance and rhythm for running and its working for me once again. I cannot recommend this app enough!! Well worth the price!
AlianzaLima292025-08-16
★★★★★
I’ll get there one day!
In all honesty, I’ve never actually completed the entire 8 weeks of the 5K Runner program, but I still enjoy it. It seems as if I get to Week 4 or 5…life gets in the way…and then I begin again. But you know what? It’s the exercise program I keep coming back to, and that’s gotta say something. I love the encouragement during the workout, the clear signals and instructions, and the workout summary information. One of these days, I’ll see what Weeks 6-8 are like!
Gifufufehgddf2025-08-05
★★★★★
Week 2 done, feeling good.
I feel like I used this app many years ago, but maybe it was another. I really appreciate that you can pause, back up, or move ahead. Sometimes there’s so much noise around me that I miss a cue/buzzer to change speed, so I reverse and start that interval again. Sometimes I want to go farther, so I can add a few intervals at the end. It’s working very well for this 64yo who hadn’t run for 13 years. I’m prepping for a 5k in 4 months, but already wondering if I might be able to use it to build up to a 10k by then…or is there a different app for that?
NerdGramma2025-07-25
★★★★★
Great support!
Recent installed this after looking at the many similar apps and I’m glad I picked this one. The first time I used it I got a little disappointed because in the middle of the training session the app would skip ahead. I thought to myself uh oh, I’m picked the wrong one. I sent an email explaining the situation. Meanwhile it happened again on the second run….aghhhhh! I wasn’t expecting much when I looked in the FAQ section and found that my skipping problem can be solved by a quick button click! A screen lock feature that is built in and easily accessible. Yay! Took care of the problem! After t
Shudadun2025-07-25
★★★★★
I love, Love, LOVE
This app made it SO easy to follow along. I didn’t think that I would ever be able to run for as long as I do now. As long as you are consistent and able to stick to it, you will most definitely be able to run a 5k by the end. I used to be 250 lbs, and I lost about 40 lbs before I started the app. When I downloaded the app, it wasn’t about losing weight, it was about getting in shape, being able to DO the work. It’s a lifestyle, not a quick fix.
★★★★★
Running 1 min to over 40 minutes now!
I seriously could not run 1-4 minutes without hyperventilating and having to stop. It had been over 10 years since I ran a mile and I was 226 when I started this app and I did not intend for it do be for weightloss but I was in a deficit and ended at 209 by the end of my the running cycles. I am competing in my first 5k in two days and can now TALK!!! Throughout my runs !! Such attainable goals they set for you and I never had to walk during any of their recommended running times at all. Now onto their 10k app.
★★★★★
Best Running App
I was using a different couch to 5k app and was halfway through the program when it broke out of no where (stopped mapping my runs and was claiming I was running on a treadmill). Support was no help so I downloaded this app. Not only was the subscription cheaper but its mapping was more accurate than the competitions when it was working. I lost my progress but just this month hit the 5k milestone- the only reason I would delete this app would be to download the makers 10K app.
Katt Moss2025-06-18
★★★★★
helping me conquer my goals
i’ve always hated running, even when i was an athlete in high school/college. as i’ve gotten older and movement has gotten harder, I’m trying i realize good cardio health is key to good overall health so i’ve challenged myself to a 5k and this app has been a god send. the running plan is reasonable and is great for building up stamina, and being told when to start and stop running helps me lock in on my breathing and just enjoy the ride. 10/10 recommend this app
ScorpioChik122025-06-02
★★★★★
0 Running to jogging/running
Absolutely love this app! I used to use it about 14 years ago then life happened. I recently got a divorce and like all things suddenly had the motivation AND time to work out. I went from not being able to run or jog even 30 seconds to jogging and running for 45 minutes! Like all good habits it takes being consistent! I go out walking/jogging/ running every other day since starting to use the app again which has been a consistent 3 months. It is the best thing and helps me pace myself! Absolutely love it!
Rjn10142025-04-24
★★★★★
Never Have I Ever
Never have I ever, in the 28 years of my life, been able to run a mile let alone 4.4miles (7 weeks in using this app). All my life I have never been super active. I’d go through cycles of binge working out at the gym, taking classes, and paying monthly for a membership only for me to ultimately stop for months at a time before repeating the whole process again. It wasn’t until I was recommended by my best friend (an avid runner) to download this app. They mentioned our coworker used this app to start her running journey (and now she goes on runs all the time). This app.. has changed my life. I
Naeneng2024-12-23
★★★★★
5K Runner is helping me do it
I love this app. I love the calm, encouraging voice (unlike other apps that often feature voices that sound hyper and over-the-top). I love the Optimization feature which helps me stay the course at a pace that works for me. I love how it assessed where I should begin when I switched over from the Zenlabs C25K app — and the assessment was spot on. As a woman in her early sixties who hasn’t run regularly in many years, I’m grateful for this app; it’s helping me become a runner and experience the resilience of my older body.
Hoot7172024-12-14
★★★★★
Simply Outstanding!
Thank you couch potato to 5k! This is the second time I reloaded this app on my phone the first time it was for losing some weight before getting married. This time is to get back into shape again. Everything about this app is well thought out. It adjusts to your ability so you don’t waste time in levels beneath or above your ability. Before you know it you are smoothly running a 5k.
Amazing Marcel2024-12-12
★★★★
Inference Engine Needs Tweaking
Good app overall, but they need a 7-10 point effort scale post run for the machine learning. There needs to be a point in between “challenging” and “too hard” for moderate training tweaks. Also, it should ask for personal conditions following a run, like physical health, sickness, cramps, etc to inform on its model. That will help inform on the model. For example, I’m battling a wicked cold and was struggling for breath - yes, it was too hard, but it’s also because, in part, I was sick. Overall, good app. Can be a great app with a few methodology tweaks. EDIT: “Optimization” is a misnome
P Bryan2024-11-09
★★★★★
Best Running App for Beginners
I’ve been faithfully using this app 3x a week to help me build endurance, confidence and PATIENCE with running. I incorporate the app on the days I can’t make it to the gym and it’s been doing wonders to my fitness journey. I was never a running type and never thought I could run comfortably without feeling I would faint haha but this app helped me build up my ability to withstand cardio. Not only can I run without losing my breath, I can also tackle the stairmaster for 20 min without giving up. Don’t think just do it!
Mosh Pit Mo2024-11-02
★★★★★
Good, but doesn’t sync with other apps
I have used this program off and on for years! And I prefer this 5K runner app over the branded “Couch to 5K” app. The vocals, coaching, music access, and aesthetics are user friendly and helpful when in the throws if a run. It’s great for the beginner runner (or those getting back into exercise). It’s lead to successful 5ks for me in the past, and I’m using it again with hopes of the same success. I have the same feedback of wanting this app to sync with other fitness recording apps. But other than that, this app is perfect. **** Former (1st) review): This is a good couch to 5k program. Pro
HugAtreeMN2024-10-24
★★★★★
Great App!
I have done a few beginning 5k run programs and this one is my favorite because it can be modified based on how the program is going for you. Some Couch to 5k apps really ramp up running time half way through and it can be too much too soon-esp if you are recovering from injury etc. This app asks you to rate the run based on your perceived exertion and will optimize following run based on you feedback. The app is also user friendly and the “coach” can be tailored to your preference level of encouragement or talking. Overall, I highly recommend this app!
Arsica2024-09-28
★★★★★
Still great!
I’ve been using this app on and off for years for different reasons and it’s still as great now as it was back in the I really REALLY love the new update that optimizes your runs if you are finding it too hard (and I’m assuming it does the same thing if you find it too easy) because in the past sometimes I would find a run too hard and get discouraged when I’d see the next run is even longer and then I’d give up. This often happened at a 3-8 minute run. Now when I struggle on a run it optimizes and now I’m almost running 20 minutes straight!
dmikho2024-09-25
★★★★★
Thank you, 5k Runner!
I have ALWAYS hated running. When i decided to start a running journey, inspired by my best friend, I knew having a structured program to get me there was essential. I chose this app because I could play my own music while the app prompted me when to walk and when to run. This has allowed me to just focus on my breath, my form, and my pace and not worry about the clock. It optimizes my subsequent workouts based on how I rate my workout when it’s over (too hard, challenging, or too easy). Dare I say i actually enjoy running now. My resting heart rate is down, my confidence and endurance are up,
EmilyE11112024-09-23
★★★★★
If you hate running - you need this app
I’ve never been a runner. My parents and siblings all run races, and I’ve never enjoyed running. For my milestone birthday this year, I decided I wanted to run a 5K before the end of the year. After finishing this app, I LOVE running now! It’s amazing how the cadence actually works in such a short time. Less than two months ago, I’ve ever only ran 1 mile once in my life. This morning, I jogged 5 miles in an hour, without earbuds, without stopping!!! I’ve never felt this good in my life. I look forward to running and exercising now. This is the app you need if you hate running and want to try.
erinnandreaa2024-08-16
★★★★★
It’s Been a Journey! So Proud and So Thankful!
I’m 73. My running journey began about a year ago. I began with 5K Runner and became impatient. Yes, some success with Apple Watch Workouts alone but… frankly, left to my own devices… I effectively stalled-out. Back to basics. My resolution: Do at least what 5 K Runner suggests, 3 X per week. I did that (more or less). Sometimes, I’d add extra at the end of my run / walk. Sometimes I’d have to move days for family or weather but, progressively, I stuck with it! Running 5K. All of it and, my pace, very respectable. The app guides and encourages you just enough. On longer stretches,
Russ_CO2024-08-15
★★★★★
Worth the Money
I used to be a runner. Half-marathons. Then COVID came and I fell wildly out of shape. I knew I needed something and started the app download frenzy after reading articles upon articles. Finally, I gave this a shot and initially it seemed pretty solid so I paid the subscription, which I was a little hesitant at first. But now, I’d happily pay it if I were to start all over. The distances, the walk run ratios, the soothing female voice with instructions and encouragement, it’s all been fantastic. I’ve seen nothing but steady progress and am always looking forward to the next run (well, not ALWA
hunna0322024-07-04
★★★★★
Data Issues if you like using Apple’s Fitness App
I like the app as far as helping me pace and reminding me to get off the couch. The one thing that is driving me crazy though is the data it’s sending to my Apple Fitness app. I monitor my rings throughout the day and the data is SO skewed since I started using this app for workouts. The problem is that it sends over the full distance covered in a workout, including warm up and cooldown, but sends the time for the run intervals only, without the warm up and cooldown time. My Apple Fitness app thinks I’m running 2+ miles in the time of an athlete or someone twenty years younger than me!! Anothe
1a4b7c0d2024-06-10
★★★★
Interesting App
I’m still very new to this app, and the running game in general. This seems to have me off to a great start but I am dealing with one flaw when it comes to my beginner running cycles. From what I can see, there is nothing that indicates (audio or vibration) the end of each run/walk cycle. Small complaint but it feels extremely strange to have to continually check my watch to know when each cycle has ended when I should be watching where I’m going and enjoying the run lol.
Whoboy32024-06-04
★★★★★
A good system
Loving the app. My only complaint is about schedules and reminders, which are not easy to visualize or change. I just open the app and go for a walk/run every other morning and this is working really well. I get reminders at odd times, based on when I first setup the app…and I can’t figure out how to change those. But it’s easy to ignore these things, and the runs are both easy enough and challenging enough that I can see a great improvement in just a few weeks. I look forward to doing a little bit more every time. ❤️
Blkdoglloyd2024-05-31
★★★★★
Needs more motivation and encouragement
Aside from start/ stop and a few “almost there”. The app could provide more encouragement along the way. Also, like when it starts 1-2-3, it should also do a count down until done. Eg- Running ends in 3-2-1….. It provides the basics what you need Yet, more motivation is needed also and how you tired feel on a scale of 1-10 at the end would be more specific. Also, why can’t you choose to run short distance every day? App only tracks x3/week. It’s not flexible. It needs improvement to be more useful to a wider range of needs and motivation.
★★★★★
Challenging but doable
I tried several 5k challenges, and tend to quit after 3 weeks. I am currently in week 2 in the program, and looking forward to my next run. The robot coach know exactly when you need encouragement, and when you feel like you can’t run no more, the walk signal just goes off, and it is time to catch you breath. I will recommend this to anyone who wants to complete a 5k plan with a doable approach.
Snorkel922024-05-03
★★★★★
Excellent app!
This app has been absolutely wonderful over the years! First used it ~10 years ago and ran a local 5k. Life happens and I fall out of routine, so I just start up the app to my current level and get moving again! My teenage kid often wonders how their gym class will just drop a “testing today on a 1 mile run” on kids when they haven’t been training for it. Heck, I started out only running 2 blocks at a time!
Buttered Noodle2024-04-29

Change log 34 changes · US

Version changed
9.3840 → 9.3850
Version changed
9.3840 → 9.3850
Version changed
9.3840 → 9.3850
Version changed
9.3840 → 9.3850
Version changed
9.3840 → 9.3850
releaseNotes updated
Minor updates & bug fixes.
description updated
- The OFFICIAL 5K Runner® Couch potato to 5K app. - Get in shape and lose weight in 8 weeks - 4.2 Million People successfully did it - Featured on CNN, Fox, U
subtitle updated
Couch potato to 5K: Run 5K
name updated
5K Runner: couch potato to 5K
Version 9.3840 released
Minor updates & bug fixes.
Version 9.3830 released
Minor updates & bug fixes.
Version 9.3820 released
Minor updates & bug fixes.
Version 9.3810 released
Minor updates & bug fixes.
Version 9.3800 released
Minor updates & bug fixes.
Version 9.3700 released
Minor updates & bug fixes.
Version 9.3650 released
Minor updates & bug fixes.
Version 9.3640 released
Minor updates & bug fixes.
Version 9.3630 released
Minor updates & bug fixes.
Version 9.3620 released
Minor updates & bug fixes.
Version 9.3610 released
Minor updates & bug fixes.
Version 9.3600 released
Minor updates & bug fixes.
Version 9.3500 released
Minor updates & bug fixes.
Version 9.3420 released
Minor updates & bug fixes.
Version 9.3410 released
Minor updates & bug fixes.
Version 9.3400 released
Minor updates & bug fixes.
Version 9.3300 released
Minor updates & bug fixes
Version 9.3210 released
Minor updates & bug fixes
Version 9.3200 released
Minor updates & bug fixes
Version 9.3110 released
Minor updates & bug fixes
Version 9.3100 released
Minor updates & bug fixes
Version 9.3010 released
Minor updates & bug fixes
Version 9.3000 released
Minor updates & bug fixes
Version 9.2240 released
Minor updates & bug fixes
Version 9.2230 released
Minor updates & bug fixes
expanded screenshot