Start with a walk.
A five-minute warm-up gives you a little time to settle in. No sprinting out the door.
THE ORIGINAL C25K® · MILLIONS OF RUNNERS
You don’t have to
be a runner.
Yet.
The Couch to 5K app for beginners.
Walk a little. Run a little. Build from there.
Join millions of people who’ve used C25K to get moving. An eight-week run/walk plan, three workouts a week, and audio coaching that takes the guesswork out of getting started.
See how they started 4.8from 171K U.S. App Store ratingsYour speed doesn’t matter. Forward is forward.
We’ll tell you when to run.A familiar name in running. Featured in:
Historical C25K coverage · Explore the Zen Labs press archive
SMALL STEPS. A PRETTY BIG FEELING.
The first step is smaller
than you think.
You don’t have to work out the whole journey.
Just the next walk. Then the next jog.
Run a bit. Walk a bit.
Your first jogging intervals are 60 seconds. Then you walk. The audio coach keeps time.
Come back your way.
Three workouts per training week. Pick the days that fit your life, and repeat a session when you want to.
REAL RUNNERS. REAL MILESTONES.
Real people.
Remarkable firsts.
A first 5K. A longer race. A finish they once doubted. Meet three people from the C25K community.
Kelly SanchezHer first 5K.
Her first 5K.
At 44.
“My first race was the 5K Color Run in December (54 minutes)”Read the full story
Brian SommersFrom C25K
From C25K
to his first 10K.
“This is me finishing my first 10K, about a year after I started the C25K program.”Read the full story
Brooke DeeganSix miles.
Six miles.
Her first race.
“Never in a million years did I think I would be able to do it but I did and I finished!”Read the full story
Your own first finish starts here.
Start with a walk. Follow the cues. Take the next workout at your pace.
Community stories originally shared in June 2013. Read the full posts for original photos and credits. Individual journeys and results vary.
THE APP THEY KEEP COMING BACK TO.
Small steps.
Reviews that say it all.
U.S. APP STORE
View the live rating171K ratings
Grateful
“happily surprised at how easy it is.”
JuliaJoySmithApp Store · February 20, 2020
Life changing app
“This morning I ran 5K and felt exhausted but great afterwards.”
gcrowlandApp Store · June 21, 2018
Excerpts from C25K App Store reviews. Individual experiences vary. Rating and count checked October 26, 2026.
Forbes
“Daily programs that alternate between short bursts of walking and running until you’re ready to go the distance.”Read the 2015 feature
LESS GUESSWORK. MORE GETTING OUT THERE.
A plan in your pocket.
A little more confidence.
INSIDE C25K
A closer look at the app.
Voice cues, calories and every route you run.
01 / DURING YOUR RUNwe’ll call it out.
A coach in your ear.
Your voice coach tells you when to walk and when to run, so you can keep your eyes on the road.
02 / YOUR EFFORT
every bit counts.
See what you’ve done.
Tap to switch between time, distance and calories as you go, with elapsed and remaining time right underneath. Distance and calories come with a subscription.
03 / YOUR ROUTElook how far you went.
9:41
f
DONE
Map every run.
Your route, start to finish, so you can see exactly where your legs took you.
Music made for running.Running mixes, with your voice cues on top.
On your wrist, too.Apple Watch integration comes with a subscription.
A record of your run.Route mapping and Health app integration.
Features and subscription availability vary by platform and plan. See the current iOS listing
LET’S MAKE THAT FIRST WORKOUT REAL.
“Wait. I can
actually do this.”
That’s the feeling we’re starting with.
Not a fast pace. Not a perfect streak.
One manageable session.
30 minutes, including your walks.
Warm up for 5 minutes, alternate jogging and walking for 20, then cool down for 5.
9:41
C25K®
WARMUP05:00
ELAPSED00:00REMAIN30:00
9:41
05:00
WARMUP
HOLD TO UNLOCK
ELAPSED00:00REMAIN30:00
Warm up. Start with a brisk walk. We’ll take it from there.
Warm up / cool downJogWalk
Press Start to try Week 1’s timing here. Skip with the arrows, tap the circle arrows to switch between time, distance and calories, or lock the screen like you would on a run. Get the voice coach and record your workouts in the app.
FROM FIRST STEP TO FINISH LINE.
Every workout.
Start to finish.
Warm up, follow the cues, see your route, and share the win. Here’s how a C25K workout goes.
9:41
f
DONE
INSIDE C25K
You showed up. That counts.
Turn the workout into a share image with your time, distance and calories, and send it to the people cheering you on.
“Week 1, Day 1. Done.”
Screens from today’s C25K app; the route map is an illustration. Our sloth cheers you on from the website.
FIND YOUR PEOPLE. SHARE YOUR STORY.
FACEBOOK / SUCCESS STORIES
Need a little “I can do this”?
Over 1,000 photos from people who started right where you are—first runs, first races, first finish lines.
Browse 1,000+ success photosINSTAGRAM / @OFFICIALC25KYour kind of running motivation.
Real-life running, a little humor, and a familiar sloth who’s firmly on your side.
Follow @officialc25kYOUR STORY / YOUR FEEDBACKWe want to hear your win.
Your first minute, your first finish, or an idea that could make C25K better. Tell the Zen Labs team.
Share your story or feedbackA LITTLE CLARITY BEFORE YOU START.
Your first 5K, explained.
AFTER YOUR FIRST 5K · ON THE APP STORE
Ready for the next finish line?
A FEW THINGS YOU MIGHT BE WONDERING.
Good questions.
Honest answers.
Something else on your mind?
Talk to the Zen Labs team
Do I need to be a runner already?
The plan starts with walking and short jogging intervals. Your first jogging intervals are 60 seconds, followed by walking breaks. You don’t need to start with a full 5K run.
Do I have to run on certain weekdays?
No. The program uses Week 1, Day 1, Day 2, and Day 3, then continues to the next training week. Those are workout numbers. You choose the weekdays.
How much time does it take?
The plan has eight training weeks with three workouts in each. The first week’s sessions take 30 minutes, including a five-minute warm-up walk and five-minute cool-down. Session details are shown in the app.
Can I repeat a workout?
Yes. You can revisit a session. The Week/Day structure keeps your place without tying progress to the calendar.
How does the audio coach help?
The audio coach tells you when to warm up, jog, walk, and cool down. Follow the next cue and move at your own pace.
What comes after the eight weeks?
Keep running at your pace, or revisit any session you like. When you’re ready for a longer race, Zen Labs also makes 10K, half marathon, and marathon trainers.
Where can I check prices and offers?
Check the App Store or Google Play listing and the offer shown in your app for current prices and available subscription options.
MILLIONS OF STARTS. YOURS COULD BE NEXT.
Just take
the first step.
The plan is ready. The community is here. Start your C25K story with a walk.
C25K by Zen Labs · Available for iPhone and Android
I’ll be right here.