Couch to 5K® - Run training 4.8.0

The OFFICIAL Couch to 5K® training app is the perfect choice for new runners looking to make the leap from the couch to the finish line. With just 20 to 30 minutes, three times a week, for nine weeks, you can be prepared to conquer your first 5K (3.1-mile) race!

To enhance your experience and ensure that you don't miss any important guidance from your Couch to 5K coach, please follow these steps:

• Turn on Notifications permissions
• Turn on the hardware ring/silent switch (no red showing)
• Turn your ringer volume up
• Turn off Do Not Disturb (swipe up for Control Panel and ensure the moon button is not white)
• In the app's Settings > Workout Options, make sure the Trainer Volume is up

In addition to the coach's guidance, the app offers a range of features to keep you motivated and on track. These include:

• A training plan designed by Active.com trainers
• Four virtual coaches to choose from: Johnny Dead, Constance, Billie, or Sergeant Block
• Human audio cues to guide you through each workout
• An in-app music player that lets you listen to your favorite playlists
• GPS support for calculating distance, pace, and mapping routes*
• The ability to log your workouts and share your progress on Facebook
• A supportive community on Active.com Trainer
• The option to repeat workouts and track your best performance
• Treadmill support with manual entry of workouts
• The ability to track your progress with total distance and average pace
• Graphs to compare distance and pace of your workouts

And don't forget, the Couch to 5K app was the winner of the 2012 Appy Award for best Healthcare & Fitness App!

If you've completed the Couch to 5K program and are ready to tackle a new challenge, check out our 5K to 10K app to prepare for your first 10K race.

We'd love to hear from you if you need support. Please reach out to us at [email protected].

See what others have said about the Couch to 5K app:

1. "The popular Couch to 5K app helps new runners avoid injury from doing too much, too soon." - Runners World, June 2012
2. "It's ridiculously easy to use (it's hard not to, as you just do what you're told) and it's fantastic that you have an encouraging voice talking you through things." - Engadget, June 2012
3. "Active.com’s Couch to 5K is one of my favorite… apps. With its customizable features, interactivity, and well-rounded interface, I may actually stay off the couch this time." - 148Apps, October 2011
4. "I knew as soon as I decided to start the Couch to 5K program that I would need something to keep me accountable... Of course there’s an app for that." - CalorieLab, April 2012
5. "If you have been struggling to get your buns off the couch and somewhat in shape before the summer hits, training for a 5K is not a bad way to start. If you are looking for a program to help get you there, then the 'Couch to 5K' running plan by CoolRunning is probably your best bet if you haven’t done an ounce of athletic activity for a number of years." - Droid Life, April 2012

One important note is that once you purchase the app, it is yours to keep. It does not expire after the nine-week program.