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Couch To 5K Program Launches C25K iPhone App

c25k-iphone-appThe “Couch To 5K” program was designed by Josh Clark and was created for people who are beginning the running process. The program consists of a nine week plan that alternates between walking and running. Each week is designed to contain a three day workout while allowing off days between each workout day. Each workout session is 30 to 40 minutes long, including a five minute warm up and cool down.

So for example, week one consists of running for 60 seconds straight then walking for 90 seconds straight then repeating until the time is up. Week two consists of 90 seconds running and two minutes of walking. So, each week builds up 30 seconds of each until you are actually running consistently for a distance equivalent to a 5K.

I really like this program and I feel that it will help so many people that are struggling with the exercise process. I am a huge fan of running and I am all for this program. Give it a shot and see if you are able to accomplish something you never thought possible.

To make the program even more accessible, you can use the C25K iPhone app, which also has newly added Facebook integration. For each day and week of your workouts with the Couch to 5k program, it will explain what you need to do and keep track of your progress. Some of the features include:

  • Audio alerts when you need to switch from running to walking
  • Audio alert at “half-way point,” so you can turn around if running outdoors
  • Play your own music while the app is running
  • Works with iPhone and iPod Touch
  • Has a 4.5 star rating
  • The app is just $2.99

May 6th, 2009

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Dear DIR,
I feel very uncomfortable using your website after seeing an "omg." button.
Please try to respect the feelings of others regarding this matter.

posted Feb 14th, 2013 7:08 pm


I would like to know if this program will make an app for the BlackBerry. It's unfortunate how iPhone has the "monopoly" on the current applications like it is the first smartphone. It's not; it just happen to be a very good one. I would like to have this application for the BlackBerry users.

posted May 12th, 2010 9:19 pm

Benjohn Barnes

:-) I've also got an iPhone application for the C25K plan. You can check it out at . I'd love to give a promo code to anyone who's interested in reviewing it!

A couple of other similar apps are and . I mention them because they're good for comparison and completeness, but I don't think they're as good as "Get Running" ;-)

posted Jul 28th, 2009 11:00 am

Aleksandar VaciÄ?

There's several of these apps in the iPhone App Store.

Latest addition is my own creation - Run Mate, which has the Nike's 6-week beginner 5k program included (very similar to Couch to 5k), but also allows you to edit it, define your own program etc.
See more details at
Contact me if you would like promo code for review.

posted Jul 21st, 2009 6:53 pm


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2 Responses to “Couch To 5K Program Launches C25K iPhone App”

May 6th, 2009
11:09 am

Hey, you don’t know if there’s a similar program for Blackberry, do you? This is right up my alley, but, sadly, an iPhone isn’t in the budget.

May 6th, 2009
11:42 am

We haven’t seen anything, unfortunately.