Run your first 5K.
In 9 weeks.
The proven Couch to 5K plan for complete beginners.
Follow the classic Couch to 5K method: three short walk-to-run sessions a week, an audio coach in your ear, and a 5K finish line in 9 weeks.
A plan that meets you where you are
No guesswork. Your 9-week program builds endurance gradually with run/walk intervals that get a little longer each week.
Ease in
Short 1-minute jogs with relaxed walking recovery in between.
Build up
Running intervals get longer while your walk breaks get shorter.
Find your stride
Extended runs with fewer walk breaks as your endurance grows.
Run your 5K
Put it all together and run a full 5K without stopping. You did it!
Everything you need to keep going
Designed for real beginners, right from day one.
Audio running coach
Your coach tells you when to run, walk, warm up, and cool down, right through your headphones.
Your music, your run
Play Spotify, Apple Music, or any app. The coach chimes in over your playlist.
GPS route tracking
See your route on a map and watch your distance and pace improve week by week.
Simple interval controls
Pause anytime, skip forward, or rewind between intervals with one tap.
Outdoors or treadmill
Follow the same guided intervals whether you're on the road or the treadmill.
Track your progress
Celebrate every completed run and see how far you've come from day one.
See it in action
Clear, distraction-free guidance on every run.
Loved by beginner runners
Real reviews from people who started right where you are.
Amazing
Love this app never have I been able to do a 5k before and after 9 weeks following this app Miracles happen
Couch to 5k
I love how the app tells you when it's time to run walk or cool down. Game changer for me and I definitely run more and longer with it
Dont give up...you wont with this app
Great app for keeping you going when you want to be fit but have been a sofa monkey ....found it easy to just keep hitting the next target and it does get easier. Stick with it - great that it alerts you over music but without it shutting music off or interrupting too much
Awesome
I am a beginner obviously and this app is awesome.
Lost Weight
This app made me lose 40 pounds
Questions, answered
Everything you might be wondering before your first run.
How long does it take to run a 5K?
The plan takes you from your first jog to a full 5K in 9 weeks, training just 3 days a week for about 30 minutes per session.
Do I need any running experience?
None at all. 5K Run is built for complete beginners. You start with short 1-minute jogs and walking recovery, and the plan builds your endurance gradually.
Can I listen to my own music?
Yes. Play your favorite music from any app and the audio coach chimes in over your playlist to tell you when to run and walk.
Is 5K Run free?
Yes, 5K Run is free to download on iOS and Android.
Your 5K starts today
Join beginners everywhere who went from the couch to the finish line.