When I was in college, I came home for a break once and my younger brother was lying on the couch. I told him he should get up and go for a run, half joking half challenging as siblings tend to do. I told him it might be good for him to get a runner's high to help him train for the next cross country season. The next thing I know, he put on a pair of my dad's running shoes saying he could "get off the couch and run a 5K right now." He did it, too. There's nothing like sibling rivalry to motivate you.
But if you don't have a sibling in your face 24/7 to fuel you, then let's talk about other ways to get you ready to get you from the couch to a 5K, specifically apps. In this article, I'm going to review the best couch to 5K apps to get you started from zero. Some of the apps on this list will require equipment like a treadmill, others no equipment at all. But all of the apps are good training plans that will have you race ready.
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The Best Couch to 5K App - Our Top Picks
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Strava
SPECS
- Platforms: Apple, Android, and Website
- Features: In-depth stat tracking, large community
Strava is a running app for people who want to be competitive, whether that means trying to place higher in a race or just trying to beat their own personal best. Strava keeps track of an impressive amount of statistics that go beyond what other apps offer.
What We Like
- Advanced stat tracking
- Training plans
- The "routes" tool lets you use mapped routes from other runners in your area
- GPS integrated
What We Don't Like
- Your phone has to be on to use
- Manually start and stop tracking
MapMyRun
SPECS
- Platforms: Apple, Android
- Features: Lots of training plans, very accurate stat tracking, and smartwatch apps available
Under Armour's MapMyRun is another free app to use, but most of the features you'll want when you're training for a 5K are locked without the subscription. The free version allows you to track your distance, time, and calories burned; it is one of the most accurate distance and speed trackers. But the paid version is well worth the price for the training plans. Additionally, you can connect your signature Under Armour running shoes with the app and unlock a free MVP membership.
What We Like
- Intuitive app design that is easy to use
- Accurate GPS tracking for distance and pace
- Large library of training plans
What We Don't Like
- Most features are only in the paid version
- Not good at tracking trails with change in elevation
DOWNLOAD: MapMyRun
lululemon Studio
SPECS
- Platforms: Apple, Android
- Features: 8 weeks of coached workouts, yoga, and recovery days included
If you've never heard of lululemon's Studio Mirror, a device that turns your home workout into a boutique studio, then you may not know about the lululemon training app, Studio. Studio is a subscription-based fitness app that recently added an 8-week 5K guided training program.
You do have to have a full subscription to access the training plan, but the coaches are excellent, you'll focus on mobility and flexibility during the plan, and you'll have access to other types of training.
What We Like
- 8-week 5K guided training plan
- Gives you access to all workouts on the app
- Focuses on flexibility and injury prevention during training
What We Don't Like
- Expensive
- You have to buy the full subscription to use the plan
BUY: Studio Mirror
MyFitnessPal
SPECS
- Platforms: Apple, Android
- Features: Multiple training plans, meal and health tracking features
MyFitnessPal is best known for its association with weight loss. That's because it is one of the best food tracking apps. But not enough people know it also has a library of workouts and training plans to help you lose weight or get ready for a race. The app is free to use, but if you want the training plans you need to pay for a subscription. It's worth it.
What We Like
- Training plans for several types of races
- Very beginner friendly
- Syncs with other training apps
What We Don't Like
- No coaching support for training plans
- Not built to track GPS or steps as accurately as other apps
DOWNLOAD: MyFitnessPal
Zombies, Run!
SPECS
- Platforms: Apple, Android
- Features: Uses storytelling, makes training a game
If you're a video game fan, or enjoy a good zombie thriller like "The Walking Dead," then you'll also enjoy Zombies, Run! In this app your 5K training plan is integrated directly into an immersive game experience where your workouts will be part of missions that help you win the game. If you don't usually like training, this could change the game for you.
What We Like
- The game is immersive and motivational if you're interested in zombies
- Focuses on making training fun
- Some missions are not zombie related, but still part of the storytelling
What We Don't Like
- Not as much fitness tracking as other apps
- Limited content available for free users
C25K
SPECS
- Platforms: Apple, Android
- Features: Voice coaching during the workout, syncs with Apple Health, third-party music apps supported
C25K stands for Couch to 5K, and a simple, straightforward training plan is what you'll get with this app. C25K is free to use for the whole training plan, but you'll have some ads that can get annoying. But if you can suffer through a few ads, all you'll need to train with this app is a good pair of running shoes.
C25K is great if you want a voice coaching you through your time splits, cadence, and other parts of the workout. It also syncs with Apple Health. C25K is owned by Zen Labs and a premium membership will get you access to several other health and fitness apps that Zen Labs offers.
What We Like
- Free to use most features
- Syncs with Apple Health
- Voice coaching during your workout
What We Don't Like
- Free version redirects to ads often
- With the paid version you subscribe to a group of apps you may not use
Benefits of a Couch to 5K App
Programming
Do you absolutely need an app to help you train for a 5K? No. Plenty of training plans are laid out for you that you can find online. But what an app can offer is all of your programming and tracking in one place to simplify the process.
Motivation
A couch to 5K app can also be a great motivator because many apps have a social media feature built in to let you connect with other users on a similar journey to yours. Community support is one of the best indications that you'll be successful in your fitness goals, and an app can be a great way to find that.
Results
Plain and simple, couch to 5K app training plans work. You can look at tens of thousands of reviews on each of the apps on our list where users talk about their success. You'll get out of it what you put in, but having an app with a training plan will take some of the mental load off and let you focus on reaching your goal.
FAQs About Couch to 5K Apps
Is a couch to 5K app worth it?
A couch to 5K app is worth the cost if you're going to use it. A quick review of thousands of reviews will show you how many users have found success.
How many times a week should I do Couch to 5K?
Couch to 5K, or C25K, is a 3-day-per-week training plan. If you use another app you'll get a similar training schedule, but each will vary.
How many calories does a week of Couch to 5K burn?
The number of calories you burn in a given workout depends on your body, your effort, the intensity of the workout, and a host of other factors. An estimate is around 250 calories burned per 30-minute run at moderate intensity.
About the Author
Cory is a certified personal trainer and fitness nutrition coach. After spending six years as an educator and coach, Cory joined the ACTIVE team as a staff writer turning his passion for education toward helping ACTIVE readers live their best, healthiest lives.
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The best way to get new runners off the couch and across the finish line of their first 5K.
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