Like it or not, there’s an app for everything! Including apps that will guide you through the schedule of a couch to 5k training plan. What I love about running apps is the convenience factor. Everything is right there on your device, a singular icon housing everything you’ll need during your training journey.
Running apps are great, but which one do we want?! I was blown away by the variety of choices out there so I’m going to do the leg work here and help you select the right one(s) for you. I’ll try to describe the unique features of each app and then it’ll be up to you to decide which of these meet your needs.
Personally, I get overwhelmed by bells and whistles. I like clarity, seamless functionality, intuitive navigation, and only the most useful information for me to quickly digest and move on with my day. But that’s just me!
If you’re a data person, if you want to know how your heartbeat and cadence evolve throughout your training, or if aesthetically pleasing apps and design are really important to you, I’ll try to include those details here as well. Okay, without further adieu, here’s my list of the…
Top 10 couch to 5k training apps:
1. C25k
The first few times I read this, I didn’t even realize that it was a mnemonic for Couch to 5k! So yes, this is an app that was solely designed for your objective: getting you from the couch with essentially no fitness or training under your belt to running a 5k. This app really couldn’t be any easier.
You download it and it immediately jumps to Day 1 of Week 1 of your eight week plan. It provides you with a running clock to track your intervals, it utilizes GPS to track your route, and it has a very active forum so you can connect with other users and glean ideas and motivation.
It’s sleek, simple, and straight to the point. However, it’s not free! It’s $9.99 for three months access to the full training plan and app features. But hey, at least you won’t be pestered with ads and interruptions like you might on a free app.
For the complete novice that wants to focus solely on this specific running objective, I’ll deem the C25K app, Best in Class.
Cost: $9.99 for 3 months access
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
2. Nike Run Club
A simple, well-designed, gorgeous app. It’s Nike so they didn’t take any short-cuts in building this out. With nice terminology descriptions, weekly summaries, and even fun video trailers, this training platform can be a great option.
There’s a head coach that guides you through the app, although don’t expect any sort of customization or one-on-one contact. There are hundreds of thousands of users so there is little to no hand holding, but a lot of thought and energy went into this app and it clearly shows.
Cost: Free!
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
3. Runkeeper by Asics
If you want more than a one-size-fits-all training plan, Runkeeper offers customized training plans based on a battery of questions. You can also customize the app experience to audibly give you your time, pace per mile, and distance covered as you’re running.
Runkeeper provides lots of fun challenges, metrics and compiles various types of data, including tracking how many miles you’ve put on your shoes. Definitely invest in this app if you want more of a holistic experience and have goals/dreams of a lifestyle change and long-term running plans.
Cost: $11.99/month or $49.99/year
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
4. Runna
Think “Runner” but in an Australian accent. Definitely one of my favorites! This app provides a Couch to 5k specific training program with detailed running plans that are tailored to your ability and goals. Customized workouts, running tips and general training advice are all included!
You input a few key pieces of information, such as which days you are available to run and which day of the week is best for your long run, and the app will create a free 8-week Couch to 5k training plan. The only up-sell on the app is for coaching support, which requires a premium membership.
They also have a full database of helpful articles and a community engagement feed. This might just be the best free app out there.
Cost: Free (basic access) or $15.99/month ($99.99/year) for Premium Coaching Services.
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
5. Strava
If you want to join the running community, track your runs, find inspiration from others in your area, but not be nailed down to a day by day plan, look no further than Strava. It’s far and away the premier app for tracking all your endurance endeavors.
I’ve been using this app religiously for over 5 years and there isn’t a day that goes by that I don’t open it up, log my activities and check out what my buddies have been up to.
Cost: Free (basic access) or $11.99/month ($79.99/year) for premium
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
6. MapMyRun by Under Armour
As the name indicates, this app started out as a running route tracker, but over the years has developed into one of the powerhouse apps for all endurance sport enthusiasts. With Strava recently increasing its premium membership prices, you can get similar features for roughly half the price.
While this app doesn’t necessarily provide a day by day training plan, it has a multitude of resources to get you amped to run. You can interact with other runners, join challenges, and input all your exercise activities, not just running.
Cost: Free (basic access) or $5.99/month ($29.99/year) for MVP access
Link for Apple users:
Link for Android users: play.google.com
7. Run with Hal – Training Plans
Hal Higdon is one of the most renowned running coaches on planet earth! He’s written over three dozen books on various running-related topics and really knows his stuff, especially when it comes to developing new runners.
This app is pretty slick. You enter in your race date, your goal time, your normal average pace, your weekly availability, and it’ll spit out a free plan for you to follow! You can upgrade to get premium customized services but I found the free version gave a very nice starting point to train for your upcoming race.
Cost: Free (basic access) or $6.99/month ($59.99/year) for Hal+.
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
8. Charity Miles
I included this one for all the heart-driven people out there, for those that need a little more motivation than fitness alone. Charity Miles allows you to raise money to support a good cause while you train for your 5k!
Using the app, you can solicit sponsors in your personal life or select a cause and team up with them directly. The app has a built in run tracker so you know exactly how far and for how long you’ve been running.
It also has stories similar to instagram but with inspirational quotes and polls to help you get out the door and running. If you have a 5k you’re aiming for, consider using this app for added motivation and to raise money for a good cause. Win-win!
Cost: Free!
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
9. Zwift
What a cool product! Zwift is an app you can download and use while running on a treadmill, any treadmill, because it syncs best with a pod you wear on your shoe.
You are then essentially transformed into a virtual you on the app and you can run through wild and exotic landscapes, virtually run alongside other users, and share in a larger community. While it doesn’t build out specific training plans, I think it’s a very nice supplement that can help make your treadmill miles fun.
I find running on a treadmill to be helpful when the weather is bad as well as when I’m a little worried about a muscle strain or injury and want to be able to hop off and end the run immediately if it starts to flare up. So play around with Zwift and enjoy running through the streets of London or an Alpen paradise!
Cost: No monthly charge but foot pods typically range from $50-$100.
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
10. Adidas Running
Awesome running app, good for setting goals, tracking your progress, and sharing your wins. It gives you all the juicy run data you need and paired with a very nice and simple user experience. The premium membership will create a custom 5k training program based on your metrics and goals.
If you want to house all your running data and tap into some pretty great training plans, this app can do it all! It also has some pretty fun features like virtual racing, so when you’re feeling saucy, you could hit up a friend across the country and race them via the app.
Cost: Free for basic membership. Premium membership: $9.99/month or $49.99/year.
Link for Apple users: apps.apple.com
Link for Android users: play.google.com
My Closing Thoughts
Still having a hard time deciding which app to go with? That’s okay! I recommend downloading a few and trying them out without utilizing any of the paid features. I recently used a free Runna training plan while tracking my data on Strava and utilizing Zwift when on the treadmill. Mix and match and see what works!
The key at the end of the day is to find a tool that makes your life easier, motivates you to train for your 5k, and improves your health, well-being and quality of life.
I hope you enjoyed this summary of the best Couch to 5k apps. Now grab your phone, find the app that works for you and enjoy your running. I can’t wait for you to have your finish line moment!
Read Next: 7 Best Foods to Eat Before a 5K Race
Chase is a USATF Level 1 certified running coach. He has experience in both online and high school cross country/track coaching. You can find his writing in Trail Runner and Ultrarunning Magazine. As a lifelong runner with over 50 marathons and ultra marathons under his belt, he has learned the art and science of running by experience, sometimes the hard way. He is most proud of completing Ultra Trail du Mont Blanc (UTMB), a 100 mile trail race in the Alps, or his 2:35 marathon personal best that he is intent on lowering to sub-2:30 before Father Time crushes his dreams. Find more from Chase at his blog, Treeline Journal.