C25K
An app that walks you through a couch to 5K running plan.
What C25K does
C25K by Zen Labs is one of the original Couch to 5K apps. You run three times a week for about 30 minutes, mixing walking and jogging, and an audio coach tells you when to switch. The first week is free with ads. A paid pass covers the full program and extras.
Couch to 5K is a simple idea: walk and jog in short intervals, three times a week, and slowly jog more and walk less as the weeks go on, building up to a 5K. C25K turns that into a timer with a voice. You press start, play your own music, and the coach tells you when to run and when to walk.
After each workout you see a map of your route. There's a light and dark mode, Apple Health support, and a treadmill-friendly setup on iPad. The same company makes follow-up apps for 10K, half marathon and marathon, all under one paid pass.
The free version gets you started, but expect ads and a push to pay. On Google Play, several recent reviews say most of the program after week one now needs the subscription, and the developer confirmed the move to a subscription model. If you want a fully free couch to 5K plan, Nike Run Club's beginner plan is free, and in the UK the NHS has its own free app.
Alternatives to C25K
Who it's for
Skip it if: Anyone who wants the whole program for free.
Pricing
Free planFree to download with ads, and the first week is free. The Zen Unlimited Pass is listed at $4.99 a month or $74.99 a year on the US App Store, and a one-time $1.99 purchase removes ads. Check the app for current offers.
Prices can vary by country. Checked 19 Oct 2026.
What people like
- Simple, focused plan that's easy to follow
- Audio cues mean you don't watch the screen
- Long-running app from a small developer
- Paid pass covers the developer's other running apps too
Watch out for
- Ads in the free version
- Most of the program after week one appears to need the paid pass
- Pricing options on the App Store are confusing
Want a couch to 5K timer that's exactly how you like it? Build your own.
Describe your app idea and Bilt builds it. Free to start, on your phone in minutes.
Try this idea: “a simple walk-and-jog interval timer that beeps when to switch and remembers which week of my plan I'm on”
Questions people ask
Is the C25K app free?
The first week is free, with ads. Recent reviews and the developer's replies say the rest of the program now needs the paid Zen Unlimited Pass.
How long does Couch to 5K take?
The app's plan is three runs a week of about 30 minutes each, spread over several weeks.
Can I listen to my own music?
Yes. The coach's cues play over your own music.
Is this the NHS Couch to 5K app?
No. This one is made by Zen Labs. The NHS app is a separate free app made for the UK.