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    Health & Wellness Tech
    Beginner
    2 min read 5 stepsApril 17, 2026Verified April 2026

    How to Use the Couch to 5K App

    Use the Couch to 5K app to go from zero running to a full 5K race in 9 weeks with short, easy sessions.

    At a Glance

    Category
    Health & Wellness Tech
    Difficulty
    Beginner
    Read Time
    2 min read
    Steps
    5
    Topics covered
    Couch to 5K
    running
    fitness
    exercise

    In this guide (5 steps):

    1. 1.Download the app
    2. 2.Set up your profile
    3. 3.Do Week 1 Day 1
    4. 4.Follow the schedule
    5. 5.Finish Week 9 with a 5K
    1

    Download the app

    ~15s
    Install the official "C25K - 5K Trainer" app from the App Store or Play Store. The free version includes all 9 weeks. You do not need to pay for anything.
    2

    Set up your profile

    ~15s
    Enter your name and pick a voice coach that you like. The coach will speak in your headphones during workouts, telling you when to walk and run.
    3

    Do Week 1 Day 1

    ~15s
    Start with Week 1 Day 1: a 5-minute warm-up walk, then alternating 60 seconds of running with 90 seconds of walking for 20 minutes, then a 5-minute cool-down. Put on headphones and follow the voice prompts.
    4

    Follow the schedule

    ~15s
    Do 3 workouts per week, with a rest day in between. Each week gets a bit harder — longer running times and less walking. Repeat a week if you feel it is too much. There is no rush.
    5

    Finish Week 9 with a 5K

    ~15s
    By Week 9, you will be running 30 minutes without stopping — about 5K for most people. Sign up for a local 5K race or just run one yourself for the sense of accomplishment.

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    Couch to 5K (often written C25K) is a 9-week program that slowly builds you up from walking to running a full 5K (3.1 miles). You only train 3 days a week, 20 to 30 minutes per session.

    The app talks you through each workout, telling you when to walk and when to run. Thousands of people with no running history have finished a 5K using this program.

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    Couch to 5K
    running
    fitness
    exercise

    Official Resources

    Medicare.govMedlinePlus — Health InfoAARP Health & Technology

    Sources used to create and verify this guide. View all sources →

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