Couch to 5k from TrainAsONE

The world’s first (and only) adaptive Couch to 5k!

Screenshot of TrainAsONE mobile couch to 5k app on a backdrop of a woman running

A Couch to 5k Running App that Adjusts to You

Our Couch to 5k is a run-walk training program designed to guide you from walking, to running 5 kms (or around 30 minutes) over an 8 to 10 week period.

So what’s different about TrainAsONE’s c25k compared to all the rest, we hear you ask. Simple, our program is adaptive, fully configurable and fits around your work and personal life. Tell the system the days you can run, and let it build your plan. You can change these days at any time. And if you miss a run, not a problem – TrainAsONE adjusts your plan in the most appropriate way.

  • For the complete beginner or those returning to running.
  • Your Couch to 5k training plan is built specifically for you.
  • Highly efficient & effective training – no more junk miles.
  • Adaptive training where your plan continually adjusts to your progress or missed training.
  • Injury prevention & management.
  • Extensive configuration options to build your training around your life.
  • Advanced AI & machine learning.
  • GPS running app & activity tracker.
  • Direct connectivity with other major running apps and sports watches, e.g. adidas Running, Garmin, Runkeeper, Strava.
  • Pace and / or heart-rate based training.
  • Unique workout voice guidance.
  • In-app technical and training support.
  • Free with in-app purchases of convenience and power features – anyone can train for free!
Download the TrainAsONE couch to 5k app for Apple devices
Download the TrainAsONE couch to 5k app for Android devices

Training Dashboard

Stay motivated with your most relevant training information on your home screen.

TrainAsONE mobile couch to 5k app Home screen

Workout Guidance

Record your runs and receive visual and / or voice guidance to keep you on track.

TrainAsONE mobile couch to 5k app Workout Guidance screen

Adapts to your life

Tell TrainAsONE how and when you would prefer to train, and let it build your perfect plan.

TrainAsONE mobile couch to 5k app Plan Settings screen
TrainAsONE mobile couch to 5k app Weekly Settings screen

Train for your goals

The TrainAsONE app can train you for one or multiple goals with priorities. Plan your season like a pro!

TrainAsONE mobile couch to 5k app Races screen

Get started now

Download our app or register on the web now using one of the buttons below.

Remember, anyone can train for free!

A Potted History of Couch to 5k

Couch to 5k was developed by Josh Clark (a User Experience designer) in 1996 as a program to guide people on beginning to run: “to bridge the gap from walking to jogging and eventually to running”. He felt that too many people abandoned running shortly after starting out due to attempting (because of a lack of knowledge) to perform too much, too quickly – they experience “burning lungs” and “muscle aches”, and abandon running due to thoughts of “this feels bad” and “I’m not able to do this”.

The basic idea of the plan was to have a 3 day per week schedule beginning with run-walk routines of 20 minutes, progressing over 2 months to a goal of running a continuous 5 Km (or 30 mins). Clark tested his first incarnation of the plan on his mother, and then released it to the public on his Kick website. Later Kick was subsumed into coolrunning.com, still the ‘official’ home of couch to 5K. There are numerous official (and non-official) minor alterations or adaptations over the years, but the basic plan remains the same.

It is estimated that well over 5 million people have followed a c25k-style plan.

What People Are Saying

I can't say enough about what TrainAsONE has done for me with running. The short workouts threw me for a bit, but I stuck with them and ended up knocking 20 minutes off my previous PB. I've never felt stronger in a race. I was really impressed. I continue to follow the system, having the best years of running, nabbing 3 PBs and most important of all... no injuries during my training!

Gary, Canada

TrainAsONE
2020-01-13T17:14:22+00:00

Gary, Canada

I can't say enough about what TrainAsONE has done for me with running. The short workouts threw me for a bit, but I stuck with them and ended up knocking 20 minutes off my previous PB. I've never felt stronger in a race. I was really impressed. I continue to follow the system, having the best years of running, nabbing 3 PBs and most important of all... no injuries during my training!
Since leaving the Army in 2010 I have been training the wildlife Rangers in Kenya, protecting Rhinos and Elephant. We use TrainAsONE to assist us with this. Personally, I have improved no end, finishing most of my extreme ultras in the top 10. Thanks to all at TrainAsONE for an awesome daily training plan.

Peter and the Kenyan Rangers, Kenya

TrainAsONE
2020-01-13T17:24:56+00:00

Peter and the Kenyan Rangers, Kenya

Since leaving the Army in 2010 I have been training the wildlife Rangers in Kenya, protecting Rhinos and Elephant. We use TrainAsONE to assist us with this. Personally, I have improved no end, finishing most of my extreme ultras in the top 10. Thanks to all at TrainAsONE for an awesome daily training plan.
'The Magic Plan' does a brilliant job of coping with my whims and does a brilliant job of assessing my effort level and tweaking up coming sessions to align with my fitness level. I completed my first 30 mile ultra on a longest training run of 70 minutes! TrainAsONE is awesome! Give it a go.

Kat, UK

TrainAsONE
2020-01-13T16:51:45+00:00

Kat, UK

'The Magic Plan' does a brilliant job of coping with my whims and does a brilliant job of assessing my effort level and tweaking up coming sessions to align with my fitness level. I completed my first 30 mile ultra on a longest training run of 70 minutes! TrainAsONE is awesome! Give it a go.
6 months ago I couldn’t even run 2 km without being super tired, and now i can run 21.1km! Thank you so much for this amazing app!

Raoul, Netherlands

TrainAsONE
2020-01-09T18:26:59+00:00

Raoul, Netherlands

6 months ago I couldn’t even run 2 km without being super tired, and now i can run 21.1km! Thank you so much for this amazing app!
I love the plans because they are individualised based on my physiological performance.

Claire, UK

TrainAsONE
2020-01-09T17:57:38+00:00

Claire, UK

I love the plans because they are individualised based on my physiological performance.
I wanted a training plan to get me through a season of 6 marathons. I came across TrainAsONE and have not looked back - I'm now a sub-3 hour marathon runner! It gives me so much confidence knowing that it will always update and adjust to keep me in line with my goals.

David, UK

TrainAsONE
2020-01-09T18:34:25+00:00

David, UK

I wanted a training plan to get me through a season of 6 marathons. I came across TrainAsONE and have not looked back - I'm now a sub-3 hour marathon runner! It gives me so much confidence knowing that it will always update and adjust to keep me in line with my goals.
Following recovering from Lyme disease, I started running again from scratch using TrainAsONE. I love the progress I have made. TrainAsONE has massively helped me to stay motivated, and got me all the way to completing my first Ultra Trail Marathon - amazing!

Christian, Switzerland

TrainAsONE
2020-01-09T18:42:56+00:00

Christian, Switzerland

Following recovering from Lyme disease, I started running again from scratch using TrainAsONE. I love the progress I have made. TrainAsONE has massively helped me to stay motivated, and got me all the way to completing my first Ultra Trail Marathon - amazing!
I run to help control my weight and found TrainAsONE when searching for something to plan my workouts and motivate me. I just love it. The progress has been significant.

Adam, Poland

TrainAsONE
2020-01-09T18:15:26+00:00

Adam, Poland

I run to help control my weight and found TrainAsONE when searching for something to plan my workouts and motivate me. I just love it. The progress has been significant.
I swapped from another so called personalised application to TrainAsONE, and the difference is stark. TrainAsONE is so reactive, and always spot on - often surprising myself as to what I can actually do. After 3 months, I managed to run a 10K in 55 minutes, and this was my first race!

Caner, Turkey

TrainAsONE
2020-01-09T18:24:54+00:00

Caner, Turkey

I swapped from another so called personalised application to TrainAsONE, and the difference is stark. TrainAsONE is so reactive, and always spot on - often surprising myself as to what I can actually do. After 3 months, I managed to run a 10K in 55 minutes, and this was my first race!
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0
TrainAsONE
I wanted a training plan to get me through a season of 6 marathons. I came across TrainAsONE and have not looked back - I'm now a sub-3 hour marathon runner! It gives me so much confidence knowing that it will always update and adjust to keep me in line with my goals.

David, UK

TrainAsONE
2020-01-09T18:34:25+00:00

David, UK

I wanted a training plan to get me through a season of 6 marathons. I came across TrainAsONE and have not looked back - I'm now a sub-3 hour marathon runner! It gives me so much confidence knowing that it will always update and adjust to keep me in line with my goals.
I love the plans because they are individualised based on my physiological performance.

Claire, UK

TrainAsONE
2020-01-09T17:57:38+00:00

Claire, UK

I love the plans because they are individualised based on my physiological performance.
I can't say enough about what TrainAsONE has done for me with running. The short workouts threw me for a bit, but I stuck with them and ended up knocking 20 minutes off my previous PB. I've never felt stronger in a race. I was really impressed. I continue to follow the system, having the best years of running, nabbing 3 PBs and most important of all... no injuries during my training!

Gary, Canada

TrainAsONE
2020-01-13T17:14:22+00:00

Gary, Canada

I can't say enough about what TrainAsONE has done for me with running. The short workouts threw me for a bit, but I stuck with them and ended up knocking 20 minutes off my previous PB. I've never felt stronger in a race. I was really impressed. I continue to follow the system, having the best years of running, nabbing 3 PBs and most important of all... no injuries during my training!
Since leaving the Army in 2010 I have been training the wildlife Rangers in Kenya, protecting Rhinos and Elephant. We use TrainAsONE to assist us with this. Personally, I have improved no end, finishing most of my extreme ultras in the top 10. Thanks to all at TrainAsONE for an awesome daily training plan.

Peter and the Kenyan Rangers, Kenya

TrainAsONE
2020-01-13T17:24:56+00:00

Peter and the Kenyan Rangers, Kenya

Since leaving the Army in 2010 I have been training the wildlife Rangers in Kenya, protecting Rhinos and Elephant. We use TrainAsONE to assist us with this. Personally, I have improved no end, finishing most of my extreme ultras in the top 10. Thanks to all at TrainAsONE for an awesome daily training plan.
'The Magic Plan' does a brilliant job of coping with my whims and does a brilliant job of assessing my effort level and tweaking up coming sessions to align with my fitness level. I completed my first 30 mile ultra on a longest training run of 70 minutes! TrainAsONE is awesome! Give it a go.

Kat, UK

TrainAsONE
2020-01-13T16:51:45+00:00

Kat, UK

'The Magic Plan' does a brilliant job of coping with my whims and does a brilliant job of assessing my effort level and tweaking up coming sessions to align with my fitness level. I completed my first 30 mile ultra on a longest training run of 70 minutes! TrainAsONE is awesome! Give it a go.
I run to help control my weight and found TrainAsONE when searching for something to plan my workouts and motivate me. I just love it. The progress has been significant.

Adam, Poland

TrainAsONE
2020-01-09T18:15:26+00:00

Adam, Poland

I run to help control my weight and found TrainAsONE when searching for something to plan my workouts and motivate me. I just love it. The progress has been significant.
Following recovering from Lyme disease, I started running again from scratch using TrainAsONE. I love the progress I have made. TrainAsONE has massively helped me to stay motivated, and got me all the way to completing my first Ultra Trail Marathon - amazing!

Christian, Switzerland

TrainAsONE
2020-01-09T18:42:56+00:00

Christian, Switzerland

Following recovering from Lyme disease, I started running again from scratch using TrainAsONE. I love the progress I have made. TrainAsONE has massively helped me to stay motivated, and got me all the way to completing my first Ultra Trail Marathon - amazing!
I swapped from another so called personalised application to TrainAsONE, and the difference is stark. TrainAsONE is so reactive, and always spot on - often surprising myself as to what I can actually do. After 3 months, I managed to run a 10K in 55 minutes, and this was my first race!

Caner, Turkey

TrainAsONE
2020-01-09T18:24:54+00:00

Caner, Turkey

I swapped from another so called personalised application to TrainAsONE, and the difference is stark. TrainAsONE is so reactive, and always spot on - often surprising myself as to what I can actually do. After 3 months, I managed to run a 10K in 55 minutes, and this was my first race!
6 months ago I couldn’t even run 2 km without being super tired, and now i can run 21.1km! Thank you so much for this amazing app!

Raoul, Netherlands

TrainAsONE
2020-01-09T18:26:59+00:00

Raoul, Netherlands

6 months ago I couldn’t even run 2 km without being super tired, and now i can run 21.1km! Thank you so much for this amazing app!
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TrainAsONE