From Wikipedia, the free encyclopedia
Developer(s)Zen Labs
Operating systemAndroid, iOS

C25K, short for Couch to 5K, is a mobile app which contains training plans that gradually progress toward a 5 kilometre (3.1 mile) run over nine weeks.[1][2] The app, created by Zen Labs,[3] is based on the Couch to 5K running plan from CoolRunning.com.[4][5] It is one of the highest-rated health and fitness apps available on Android and iOS.[6][7]

The NHS in the UK provides downloadable podcasts and a smartphone app (Android and iOS) for the plan.[8]

The Couch to 5K running plan was created by Josh Clark in 1996. He developed the plan for new runners as motivation through manageable expectations. The plan aims to get the user working out for 20 to 30 minutes, three days a week. The daily workouts start with a five-minute warm-up walk and works up to running five kilometres without a walking break within nine weeks.[9][10] Clark started the website Kick and featured C25K on the site. In 2001, Kick merged with Cool Running, a New England-based running site.[11]

Clark later sold his stake in Cool Running and the Couch to 5K program.[10] As of 2016, the C25K app has been used by over 5 million people.[12]


  1. ^ Katie Roof (May 31, 2016). "Get fit for summer with these workout apps". TechCrunch. Retrieved July 21, 2016.
  2. ^ Victoria Hoff (March 4, 2016). "How to get fit without spending a dime". Chicago Tribune. Retrieved July 21, 2016.
  3. ^ Colin St. John (August 26, 2015). "Get Running With "Couch to 5K" App C25K: A Lazy Man's Apology". Inverse. Retrieved July 21, 2016.
  4. ^ Jason Gilbert (July 30, 2011). "C25K: Couch To 5K App Plans Your Runs For You". The Huffington Post. Retrieved July 21, 2016.
  5. ^ Ree Hines (December 30, 2015). "6 iPhone And Android Apps To Help You Keep Your New Year's Resolutions in 2016". Forbes. Retrieved July 21, 2016.
  6. ^ Michael Rodio. "13 of the best fitness and health apps for 2016". Men's Fitness. Retrieved July 21, 2016.
  7. ^ David Kaplan (January 15, 2007). "Active Network Expands Again; Acquires Cool Running". Gigaom. Retrieved July 21, 2016.
  8. ^ NHS. "Couch to 5K: week by week". United Kingdom: NHS. Archived from the original on May 18, 2018. Retrieved May 18, 2018.
  9. ^ Meredith Bower (14 July 2010). "How the Couch to 5k Running Plan Works". How Stuff Works. Retrieved July 21, 2016.
  10. ^ a b Chris Higgins (August 12, 2015). Second Wind. The Magazine. ISBN 9780991439935. Retrieved July 21, 2016.
  11. ^ Thomas E. Bleier, Eric C. Steinert (2000). A Running Repository. Net.people. ISBN 9780910965378. Retrieved July 21, 2016.
  12. ^ "What is C25K All About". C25K. Retrieved July 21, 2016.