Best couch to 5K running apps

Getting fit isn’t easy. Exercise has proven mental health benefits, along with all the physical benefits that come with it as well. So, how do you get off the couch and get moving by running? That’s where couch to 5K running apps come in.

Numerous apps are out there to help you on your running journey. These apps provide a training plan to help you know how long, how often to run, and when to recover. Most also feature coaching and motivation while on the run, giving you tips on how to succeed and the push to keep going even when you don’t want to. I’ve rounded up the very best options to get you started and build you up from that comfy couch to a 5K run.

1 Nike Run Club

A versatile app with plenty of motivation.

The Nike Run Club (NRC) is a highly versatile yet easy-to-use app with a slew of features and programs. Its 5K training program is geared towards beginners but works well for all runners. The eight-week program features five runs each week. To keep things interesting and maximize training effectiveness over the duration of the training plan, it provides a range of run types, including speed, long, and recovery runs. The app also tracks your trains, recording your route, miles, average pace, elevation, and heart rate if you pair it with a compatible device.

The guided runs through the NRC app provide motivation and instructions throughout, which I found to be very engaging and helpful. It kept me entertained on the run, especially when paired with the suggested playlists. That way, I wasn’t thinking about the pain of the run but had some distractions throughout.

If you successfully tackle the 5K and want to keep going, the NRC has a handful of other plans, including up to a marathon distance. Beyond that, there are over 300 guided runs to choose from. I particularly like the “Just Another Run” option. The best part of the NRC? Every bit of the app is totally free.

2 5K Runner

A simple option with built-in walking time.

The 5K Runner: couch potato to 5K app is an eight-week training program with three runs per week. One of the things that makes this app stand out is that it builds on walking time. Each run features a segmented walk and run time with guidance on when to do which. The run time, as well as overall activity duration, increases over the eight weeks as you build your fitness. This slow build is excellent for those who haven’t been running, as diving in too fast can lead to injuries.

Unfortunately, this app can’t grow with you and is limited to the eight-week 5K plan. The same company makes a 10K version, but it is a separate app. You also have to pay for a subscription if you want more than four guided runs, which is unfortunate. But if you need extra guidance and are starting with limited fitness, the 5K Runner is a great starting point.

3 C25K 5K Trainer

A slightly more serious app that will keep you on pace.

The C25K app is a feature-rich app that is also an eight-week program (sensing a trend?). Like the 5K Runner app, it features three runs a week, with guided walking and running time to ease you into training. It’s compatible with a range of GPS apps or can use your phone’s GPS if you don’t have anything else. You can also pair it with MyFitnessPal and music apps, including Spotify and Apple Music, so you’ll still hear the coach on your playlist.

You’ll be able to track your calories and distance for each workout and there are light and dark modes, as well as Apple Health integration. As with the other apps on this list, you basically just have to press start, and away you go. It requires a subscription once you’ve completed four runs, but with all the features and the ability to use more apps made by the company with one subscription, it may be worth it, depending on your preferences and needs.

4 Couch to 5K

A more creative take on a fitness app.

The Couch to 5K app is a nine-week program and relies on you training three times a week for between 20 and 30 minutes. There are four unique coaches to choose from, and human audio cues will guide you through your training sessions.

Couch to 5K is compatible with music apps, so you can listen to your music and hear coaching cues. The app also has GPS support, so you can calculate distance, pace, and map routes. You’ll also get treadmill support for manual workout entry, and you can track your progress with total distance and average pace. The app costs $5 to download, and there is a 5K to 10K follow-up app available, too, for when you surpass your 5K goal.

5 Zombies, Run! 5K Training

This narrative running experience takes your mind off exercise.

The Zombies, Run! 5K Training app is for those who want to improve their fitness but have a little fun while doing it. It’s designed as an eight-week training program, with instructions for each workout on when to walk, run, jog, or stretch. What makes it stand out is that it has a story to follow, making your runs much more interesting. You can think of it as an interactive audiobook, keeping your mind off your suffering to make it feel easier.

You’ll get a progress report for your training and the zombie story continues through the program, keeping you entertained while running. As with the other Couch to 5K apps, we have listed the Zombies, Run! 5K Training app is compatible with music apps, so you can hear cues over your playlists, and it is compatible with Apple Health, too.

FAQ

Q: What’s the best way to get started with running?

One of the best things about running is that it is very approachable and accessible. However, it is too common for new runners to go out too hard, feel miserable during the run, and decide that it isn’t for them. The key to building fitness of any sort is to slowly build up to harder workouts, and that includes running. Jumping in too fast could lead to injuries or too much misery to continue.

If you are brand new to running, don’t be afraid to work walking in. Most of the apps above will suggest just that, which is why they are so great for beginners or those coming back to running after time off. When you are running, watch your pace and don’t try to overdo it, especially at the beginning of a training program. Finally, make sure you stay consistent. Otherwise, you’ll build up fitness only to lose it and start from square one or simply never see progress at all. Consistency is key.

Q: What do you need to start running?

The only real essential to starting running is a good pair of properly fitting running shoes. Proper shoes are often overlooked by new runners, but they have a significant impact on your run. Keep in mind that it can take time to find the right pair of shoes. I’ve gone through many pairs that caused calf cramping or shin pain or slid far too much on my heels. I highly recommend finding a specialty running store near you to work with someone on finding the best shoe for your feet and type of running.

Beyond shoes, any other gear is essentially optional. A fitness tracker or smartwatch makes it easier to keep track of your progress, but the apps above all work with only your phone. For truly fine-tuned training, a heart rate monitor is ideal, though it is by no means a necessity.