Start Running: Couch to 5K

Transform from couch potato to 5K runner with C25K — the free interval training app that respects your time and your workout. NO ADS. EVER. We believe your workout should be distraction-free. No banner ads. No video ads. No "watch an ad to continue." Just you and your run. HOW IT WORKS C25K uses proven interval training to gradually build your running endurance. You'll alternate between running and walking, with each workout getting slightly more challenging. Before you know it, you'll be running 5K continuously. CHOOSE YOUR PROGRAM • 8-Week Classic — The original C25K program for motivated beginners • 10-Week Gradual — More time to build endurance at each level • 12-Week Easy — The most gradual progression, perfect for true beginners FEATURES • Audio cues tell you exactly when to run and walk • See your workout on the Lock Screen with Live Activities • Track your progress and build streaks • Works offline — no internet required • Dark mode interface that's easy on your eyes YOUR TYPICAL WORKOUT Each session includes a 5-minute warmup, your interval training, and a 5-minute cooldown. Workouts range from 20-35 minutes, 3 days per week. WEEK 1 EXAMPLE Alternate 60 seconds of running with 90 seconds of walking, repeated 8 times. Simple, achievable, and the start of something great. PRIVACY FIRST Your data stays on your device. We don't collect analytics, don't track you, and don't sell anything. Your running journey is yours alone. Start today. Your future self will thank you.