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Couch-To-5K Apps To Get You Up And Running

These Couch to 5K apps send training plans right to your phone to help you tackle your first 13.1.

If you’ve been out recovering from an injury or have resolved to start running for the first time, the idea of running for miles and miles (or even 15 minutes) every day might seem daunting. You might hurt yourself or get burnt out. Luckily, great running minds have been toiling away to create some fantastic “Couch to 5K” plans that can get you moving. With tons to choose from, you’ll want to look for a couch-to-5K plan that has challenging but attainable daily and weekly goals, gives clear direction and is encouraging. After doing a little research, I have found a few that I love:

C25K (Couch-to-5K), $5

This top-rated app for either the iPhone or Android spreads the training over eight weeks. Each week contains three workouts that combine both walking and running. The great thing about this app is the capability to play your own music, whether from your phone or other music apps, while C25K provides directions for when to warm up, walk, run and cool down. The app allows you to track your distance and calories burned as well. If you feel ready to move up, there are apps for 10K through marathon.

Cool Running Couch-to-5K, $3

This app is designed to help beginner runners get up and going, without the fear of starting out too quickly. The nine-week plan focuses on three run/walks per week that range in total from 20 to 30 minutes. You can also choose from four different virtual coaches who give you cues while you workout. It also has GPS for mileage tracking. What’s wonderful about this plan is that it’s only just the start of an amazing program you can get from Once you’ve completed the Couch-to-5K program, you can easily move onto another one of the plans. Before you know it, you’ll be using the marathon training program!

RELATED: 7 Must-Do 5Ks In The United States

Easy 5K with Jeff Galloway, $4

Olympian Jeff Galloway has created top-notch run-walk plans and put together tips that will keep you training toward any goal. Galloway partnered with lolo to create an app that details his 7-week plan. It has Galloway sharing tips, encouragement and tons of other great tidbits to keep you motivated to the end. The app’s beat-sync technology matches the tempo of your music to your running pace. Once you’ve done your first 5K, the app also includes an advanced plan to help improve your time. Note: this is only available for iPhone.

No matter which plan you choose, be sure to stay consistent and stick with it. You’ll feel proud of yourself for accomplishing a new goal, as well as feel better physically.

RELATED: 5 Weeks To Your First 5K