Maria
Finished W8 · 2024
"Never thought I could run. The C25K app turned me into someone who runs before work."
The Official C25K® App
Become a runner.
In 8 weeks.
The proven Couch to 5K® program — three short workouts a week, an audio coach in your ear, and a finish line you'll cross. Trusted by millions, free to start.
Run Interval
01:00
Today · Week 3 · Day 2
● JOGGING
5/8 intervals complete
15M+
Downloads worldwide
4.7★
Average rating across stores
1,500+
Real success-photo stories
8 wks
From your couch to a 5K
As featured in
How it works
Eight weeks. Three runs a week. One finish line.
The C25K® method works because it starts with a mix of running and walking, gradually building strength and stamina. No guesswork — just press start.
WEEK 01
W1
20 min · Alternate 60s jog / 90s walk
WEEK 02
W2
20 min · Build to 90-second jogs
WEEK 03
W3
23 min · First 3-minute jog appears
WEEK 04
W4
25 min · Five-minute intervals
WEEK 05
W5
28 min · Day 3: jog 20 minutes straight
WEEK 06
W6
28 min · Build toward 25-minute jog
WEEK 07
W7
30 min · Jog 25 minutes non-stop
WEEK 08
W8
30 min · You run a 5K. 🏁
Running interval
Walking interval
Features that move you
Less is more. Just the right tools to keep you running.
A modest, realistic workout schedule — paired with the only features you actually need.
Audio coach
A calm voice tells you when to run, when to walk, and when you're done. Eyes up, no clock-watching.
Music that gets results
High-energy playlists tuned to 125–140 BPM, or bring your own. Voice prompts duck the volume automatically.
Fit Fuel · Vol 1128 BPM
Fit Fuel · Vol 2134 BPM
Fit Fuel · Vol 3140 BPM
Track every run
GPS pace, distance, calories, route map. Sync with MyFitnessPal, Apple Health, Fitbit and Samsung.
Just press start
No setup, no guesswork. Your next workout is always one tap away.
Apple Watch & wearables
Leave your phone at home. Run from your wrist on Apple Watch, Garmin, Fitbit and Samsung.
Built for finishers
Daily streaks, share-worthy badges, a community that cheers you on. Over 1,500 success-photo stories and counting.
70%
Real people. Real finishes.
Millions have crossed their first 5K finish line.
Over 1,500 transformation photos shared by our community. These are four of them.
Heather
Down 80 lbs
"I went from a size 16 to a size 7. Nothing short of a life changer."
Mike
323 lbs → 189 lbs
"12 months. C25K, then 10K, then a half marathon. The app gave me a starting point."
Amber
Down 50 lbs
"50 pounds down since I started in August. Ran the program three times — half MPH faster each time."
What's next
5K is just the start.
Once you finish C25K®, the same trusted method takes you all the way to a marathon. One family of apps, one finish line after another.
C25K®
5K · 3.1 mi
Where you start. Eight weeks from your couch to your first 5K.
You are here
10K Trainer
10K · 6.2 mi
After your first 5K, build to 10K in 14 weeks. Same audio coach, longer intervals.
Half Marathon
13.1 mi
Train to your first half. A full season of guided runs, paced for new endurance runners.
Marathon
26.2 mi
Go the distance. The full marathon plan from the team that got you running.
Why we're #1
Built on the original. Not a copy of a copy.
C25K® Free is the official app from Zen Labs — featuring partners and built into Fitbit, Samsung, MyFitnessPal and more.
| C25K® Free | Other 5K app | |
|---|---|---|
| Built on the original 1996 C25K® method | — | |
| Audio coach with auto-ducking music | ||
| Curated high-BPM playlists | — | |
| Apple Health, MyFitnessPal & Fitbit sync | — | |
| Apple Watch + Garmin standalone runs | ||
| 1,500+ community success-story photos | — | |
| Featured in 20+ major publications | — |
Loved everywhere
Critics agree. Runners agree.
"C25K is easy to use, as you would hope for a beginner app."
"Daily programs that alternate between short bursts of walking and running until you're ready to go the distance."
"One of the highest-rated health and fitness apps. A modest, realistic workout schedule."
"The app every non-runner becomes a runner with."
"I went from barely jogging 30 seconds to running a full 5K. I tell anyone I can about this app."
"Just press start. No setup, no guilt-tripping. I look forward to every session."
"Today's my birthday. It's also a year since I started running. Thank you C25K — you changed my life."
Questions, answered
Everything you need to know before your first run.
How long does the program take?
Eight weeks, three workouts a week, 30–40 minutes per workout (including a 5-minute warmup walk and 5-minute cooldown). You can repeat any week if you need more time — many runners do.
Do I need to be in shape to start?
No. C25K is built for complete beginners. Week 1 starts with 60 seconds of jogging at a time. If you can walk briskly for 30 minutes, you're ready.
Does it work on Apple Watch?
Yes. C25K runs standalone on Apple Watch, Garmin, Fitbit and Samsung wearables — leave your phone at home and run from your wrist.
Will it work with my own music?
Yes. Use Apple Music, Spotify, or your own library. The audio coach automatically lowers the volume when it's time to give you an instruction.
Why is C25K the #1 5K training app?
C25K Free is the official app from Zen Labs, built on the original 1996 program by Josh Clark. Featured in The New York Times, Forbes, Men's Fitness and 20+ other publications, with millions of finishers.
What happens after I finish the 8 weeks?
You graduate to the next distance. The same Zen Labs method continues with the 10K Trainer, then the 13.1 Half Marathon and 26.2 Marathon plans — one finish line after another.
Your first run is
five minutes from now.
Free to start. First week on us. The next eight weeks turn you into a runner.