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Couch to 5K Runner app

This app caters to people with varying health and fitness levels, but particularly those who haven't run 5km previously, or at least in the past 12 to 24 months.

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Couch to 5K Runner app	By FITNESS22 LTD
	Features Goal setting – additional goals (around fitness, weight loss, motivation) can be factored in during the creation of the running programme. Reminders – reminder notifications provide motivation to keep up with running progress across the week, and the diary also helps with accountability. App community – the online community keeps you accountable and focussed on your running goal. Diary. Tracking.
Country of origin	Israel
Clinical review	Read a clinical review below.
Security and privacy	Does the app: Collect medical information? No Require a login? Yes Have password protection? No Have a privacy policy? No Require internet access to use? Yes Read more about safety and security when using apps. Brochures: Tips to improve your privacy and security [PDF, 65 KB] Healthify He Puna Waiora, NZ Staying safe online(external link) Netsafe, NZ
Cost	$70 one-off cost or a free 7-day trial
Advertisements	This app contains ads and in-app purchases.
How to get the app	(external link) (external link)

The Couch to 5K Runner app is a good starting point if you're a beginner runner and want a tailored program to help you achieve a goal of running 5km, with little to no previous running experience, over an 8 to 9 week period.

It follows a structured plan of 3 workouts per week, alternating between walking and running to gradually build endurance. The app provides audio coaching, progress tracking, and notifications targeting motivation, making it easy to follow.

Developed by fitness experts, it's ideal if you're a beginner looking to improve your fitness with a manageable and achievable plan.

For the complete app description, go to Google Play(external link), App Store(external link) or, for a more detailed review, see reviews below.

PROS	CONS
✔ User-friendly – the tailored running plan makes it accessible if you have little to no running experience, reducing the risk of burnout or injury. ✔ Motivational and easy to follow – the app provides audio coaching, clear guidance, and progress tracking, helping you stay on track and build confidence.	✘ Limited customisation – the program follows a set schedule, which may not suit everyone’s progress speed. You may find it too easy or too challenging depending on your baseline fitness level. ✘ Lack of strength or cross-training guidance – while the app helps build running endurance, it doesn’t include strength training or stretching recommendations, which are important for preventing injuries.

PROS

CONS

✔ User-friendly – the tailored running plan makes it accessible if you have little to no running experience, reducing the risk of burnout or injury.

✔ Motivational and easy to follow – the app provides audio coaching, clear guidance, and progress tracking, helping you stay on track and build confidence.

✘ Limited customisation – the program follows a set schedule, which may not suit everyone’s progress speed. You may find it too easy or too challenging depending on your baseline fitness level.

✘ Lack of strength or cross-training guidance – while the app helps build running endurance, it doesn’t include strength training or stretching recommendations, which are important for preventing injuries.

Clinical review

Reviewer: Simon Keepa, Physiotherapist
Date of review: March 2025
Platform: Apple
Comments: A great app, but the cost of the app may prohibit people once the free 7-day trial period has finished.
Safety concerns: No, this app is safe for users to engage with, providing they have no underlying health concerns that would inhibit them from using the app.
New Zealand relevance: Yes
Concerns: Nil

Physical activity topics
Consumer guide – how to choose a health app
Clinicians guide – how to choose a health app
New Zealand-based apps
NZ Health App Library

Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly.