5K Runner: couch potato to 5K Reviews

by EttaLea

I’m not a fan of the subscription model for apps, in fact this was my only subscription when I just checked. I don’t remember it being a subscription, and of course there is no reminder until it shows up on your bill. Reading other reviews I can surmise that we must have gotten to the two-week point and then we were required to pony up. I only downloaded 5KRunner because it’s the one my partner chose, there are tons of 5k apps out there to choose from that don’t require a subscription. Apparently there’s a “lifetime” option that has its own caveats, buyer beware (and be sure to check out other reviews addressing this point). Does 5KRunner work? For me, it was couch to 3.22k, so that’s something. I didn’t even know I still had 5KRunner though, I paused running for the hottest part of summer and when I resumed it was with trail running and having no recollection of or need for 5KRunner. I give it two stars though because I did get to 3.22k after all.

by H8YU

I LOVE LOVE LOVE 5KRunner, I finished it all the way to 5k and repeated the 5k guide to keep building resistance. After that I lightly sprained my ankle and had to stop for about 2 weeks, when I started again from halfway the updated had kicked in and added optimized runs while also changing some of the walk/run ratios. I personally didn’t like this, I preferred the set schedule. I ran 3 times a week and it lined up perfectly with 5KRunner and now my days are all out of order. Not a huge deal but not my personal preference either.

UPDATED REVIEW: After completing the 5k again I began repeating week 8 day 3 over and over every other day. Today it’s the second time that 5KRunner crashes horribly and I can’t use it. It’s very upsetting because I really do like the guidance of 5KRunner and I purchased the lifetime version so I should be able to use it as many times as possible. Some mornings it’s already hard for me to motivate myself to go out and run and it really makes it worse when I do get myself out there and 5KRunner isn’t working.

by Gadgetude

This is a great app, but he need to keep my phone screen on while running (when I lock the phone, 5KRunner stops giving voice prompts) and lack of an Apple Watch App are frustrating.

Having said that, 5KRunner itself is great. I used to run pretty regularly, but had a long break due to an injury. I tried to to start running again several times, but re-injured myself each time. 5KRunner focuses on how long to run as opposed to how far and prompting me when to start and stop. That is working exceptionally well for me. Previously I would target running a certain distance but would constantly have to fight to urge to speed up when nearing the end of a distance (where all of my re-injuries occurred) and I would often break into a more aggressive run despite knowing better.

The interface is clear, easy to read and easy to use. The running plan has been perfect for me so far (I’m about 3/4 of the way through) and I would recommend 5KRunner anyone trying to get in shape for a 5K run or just wanting to run better.

I just wish it had an Apple Watch App so I wouldn’t have to lug my phone around with me on the runs or could at least put it in shoulder or chest phone-holder rather than having to carry it in my hand.

by Jillyfromtheblock

Pretty good app. I appreciate that it is hands-free and that I can listen to the coaching through my AirPods. Although, there isn’t really much coaching after the first couple of runs. After the first couple of runs, the “coach” basically just tells you when to run and walk. On the whole, I think that some more coaching would be beneficial. Especially regarding running form, mental toughness, etc. I think reminders to check running form would be greatly helpful to prevent injuries for new runners.

The workout always starts and ends with a 5 minute warm up walk and cool down walk. Unfortunately, they include this distance at the end of your work out where it tells you how far you went. So, on my last run, it read that I had run 3.22 miles in 35 minutes. But that included warmup/cool down time. In reality, i went a TOTAL of 3.22 miles in 45 minutes, but ran 2.75 miles in 35 minutes. I worked an extra week on my own beyond the program to get up to actually running the full 3.1. I’m now at 3.1 in 37 minutes.

All in all, it is definitely worth the price of 10 dollars and I did achieve my goal of running 5k. Now I can move my focus to improving speed 😊 hope this helps someone!

by Unkno-no

I had long thought I would never be able to run more then about a mile without re-triggering old debilitating knee, back and Achilles issues. In fact it had probably been close to 10 years that I had run over 1 mile, but with too limited time to go to the gym, with an ever expanding waist, and with two young boys needing me to have more energy, I gave this a shot- and it works.

This program really does gradually and almost as painlessly as possible get you from couch shape to running a 5k without much problem whatsoever. It really is shocking.

You start out slowly with light intermittent runs mixed with walking periods and gradually build up to fewer walking periods and longer runs, until next thinks you know, your running a 5k straight.

The entire training period spanned just under 2 months for me. Each session is about 1/2 hour to 50 minutes with a 5 minute warmup and warm-down period respectively.

My only complaint was that I never could figure out when the program would give the distance of the workout, whether that included the running or the running and walking. As a result I was never exactly sure how much time I was actually taking for my runs versus my runs and my walks.

However, can't beat how gradually and painlessly the program gets you from couch to 5k!

by AshNicole09

First I will say I loved 5KRunner. The pacing is great and I can run a full 5k after doing the program. Sure it’s something you could do yourself without 5KRunner but I loved that I could just hit go and concentrate on my running instead of timing myself because I knew 5KRunner was going to tell me what to do. Now I paid the lifetime instead it the 3 months. That’s where I get disappointed. Silly me had hopes that paying the lifetime I could use other apps by the same company to continue to improve my running. Well, jokes on me. I downloaded 10k Runner to see and guess what: I could have just downloaded that app in the first place and did the 5k program I paid for FOR FREE before the 10k app made me pay. All in all I don’t regret spending the money on 5KRunner because that helped motivate me to keep using it but I wish I would have paid for 3 months instead of lifetime because that gets me nowhere. I don’t use 5KRunner anymore because I use a Fitbit and their app to track my runs now because it gives me my pace mile by mile. Which is another disappointment with 5KRunner. You have to figure your own pace at the end of your run and that will include your 5 minute warm ups and cool downs. In short: good app? Yes. Just don’t spend more than you need too.

by GodzillaChomps

I tried running on and off again for years. This time I decided to use the 5K app. Here’s a list of pros and cons I’ve found so far:
Pros
- starts off very gently and eases you into running for longer periods of time
- voice coach is supportive and helpful in reminding you about posture and being mindful about how you run (how fast, how hard your feet hit the ground, etc)
- aural reminders and encouragement go a long way
- warm up and cool down time is totally necessary
- adjusts your next run based on how you felt about the one you just finished

Cons
- voice coaching stops after a while and like other reviewers said it would be nice to have a gentle reminder to tell us to be mindful of how we’re running
- the time increments increase too rapidly after week 5 or 6, we should be able to control how many more minutes we can run for (I.e. 20 to 25 minutes is far too much of a stretch when I had only been increasing my time for two or three minutes at any other time) this makes it difficult to stick with the program
- it focuses on the amount of time you spend running rather than how far you’ve gone. You may have unwittingly ran 5k before you finish week 8
Overall it’s a great app that I’ll keep using, but it is somewhat disappointing to read that you don’t have full access to the 10k app even though you paid for the 5k. As a self professed non-runner before 5KRunner, it did a great job getting me into running.

by Lappt

5KRunner is a great version of the Couch to 5k program.
It got be back to running after a >10 year break, no injury and very few aches and pains in the process.
The loss of one star has to do with their payment structure. I purchased the Lifetime Premium thinking it applied to their other running apps as well, why would I purchase a lifetime membership for a program I’ll probably only do this one time as I progress on to longer distances? I really thought it applied to their other apps. I think they should be much more explicit in their explanation and pricing structure. I contacted customer support and basically just got a curt response simply stating there is no cross app purchase for memberships. They did not reply to my second message. Given this, I do not intend to use any of their other apps.
Be sure you know what you’re paying for when you buy the in app purchases…

by Sarabi5

5KRunner really helped me feel comfortable moving from a non-runner to doing a 5k. Running has always been difficult for me both mentally and physically. I loved that it started out so simple—1.5 minute intervals of running and walking—and then worked up to running for much longer periods.

I will say it seemed to jump quickly once you hit 15 minutes of running. After that, it increased your run time by about 5 minutes every time. The longest running period is 35 minutes, and without any other coaching during that time, it isn’t my favorite. I almost always lost motivation about 20 minutes in and started walking. So I switched to a new app that had coaching/encouragement for the full duration of a 5k.

Overall though, 5KRunner is easy to use and the first 3/4 of 5KRunner are great! You can also play your music through 5KRunner , which is nice.

by Much Love :)

I started this program at my heaviest of 218 and I knew it was going to be hard to stay on track. Once I started with the daily routines- I didn't want to stop. It has only 3 workouts a week but most weeks I would repeat the workout again and do it 6 times a week! I was one of those people who always said "I can't run" but now I don't anymore! I definitely am not an avid runner( I would say more a jogger) but 5KRunner has really opened my eyes to the world of running. And I'm down 28 lbs so I am overjoyed! I am now up to running 3.5 miles without stopping! I can't wait to start doing the 10K app because I am training for a 10K in January! If anything, try 5KRunner out- it's only 8 weeks and 24 workouts in all! I definitely have recommended it to everyone who asks how I lost so much weight! :):)

by Pecavi

I’ve always wanted to be a runner. I have friends who would tell me to stick to running because eventually I’ll start feeling an *allegedly* addictive runner’s high. For years I dreaded running at the gym. I’d run for a minute then walk for like 5 minutes then run again until I hit 30 minutes of cardio and then get on with my workouts, exhausted from the pathetic “run.”

Finally, quarantine hit and I had to find ways to maintain fitness at home. Thus, I was introduced to couch to 5k.

When I say it’s changed my life... it really has. Something about only having to run 3x a week and having a voice in my head that kindly let’s me know it’s time to start running and gently let’s me know “hey you can slow down now, good job!” It’s so comforting. It’s better than staring at a treadmill timer counting down for relief.

I pop in my headphones, play good music, wave at my neighbors, and suddenly I’m running 10 minutes straight? And when I slow down to walk I catch my breath almost immediately?? My cardiovascular health has improved and I think I’ll actually be able to run a 5k by October!! Who knows? Maybe I’ll train for a 10k next. I can’t thank 5KRunner enough! I’m addicted to a really good hobby now :)

by Salty Toffee

I’m writing this as I just finished the last run. I downloaded 5KRunner because i was tired of my endurance and I had to get better at running. If I had to be honest, in the beginning for until week 3ish, I legit procrastinated so much. I couldn’t make it to 10 mins barely and I just put it off. Then one day I decided I had enough and began where I left off. If I missed a day in the week I would continue and make it up Sunday or Saturday or even Monday. I kept going straight week after week and since it’s winter, the sun sets early. I had to stop running but I continued. Finally I just realized that weeks of work and effort, that 35 mins, it wasn’t that hard. I believe that 5KRunner is amazing and it can do wonders. I surprised myself and I am most definitely going to download the next app. Thank you- Daisy

by JuniperLemon

I’m in love with 5KRunner. I am a couch potato by nature who used to hate running with a PASSION. While I’m not overweight, I am definitely ‘under-fit’ and my endurance is quite pathetic. I am taking a health class that requires the students to come up with and implement their own fitness plan. In the pursuit of creating a workable fitness plan, I begrudgingly downloaded 5KRunner, knowing I needed to run but strongly disliking the idea. I did the first run and was amazed to find that I didn’t feel like I was going to throw up or die after it was done. I continued to run with 5KRunner , and gradually began to hate it less and less. (I might even be enjoying it *gasp*) Each new combination of running and walking is challenging yet balanced, and I’m finally starting to see results from running, unlike every other attempt I’ve made. I paid the $9.99 for full access to the whole app and so far it has been extremely worth it. I love the simplicity and workability of 5KRunner . I can usually find my way around an app fairly easily but it’s lovely to not have to guess or scratch my head trying to find what I’m looking for. 11 of 10 stars!

by Flymeii

I am pre-diabetic which means if my weight gets away from me I could enter into diabetes. My doctor had recommended exercising which until now I’ve avoided. I knew I needed to start running and what I lacked was motivation. It’s too easy to cheat, cut corners and basically get out of a meaningful run or exercise if you lack discipline. I lack discipline, and won’t deny it. This simple app commits you to a specific goal each time you use. I would feel guilty cutting corners with 5KRunner and so I don’t. Each workout gives you a tangible and achievable goal. When you reach that goal you feel both physically as well as mentally fulfilled. So yes, 5 stars. I am doing the trial but will buy the unlimited $10 full app. It’s worth every penny. A copay to the doctor for one visit is 3x’s that so yeah pretty easy choice.

by Carly82091

I haven’t finished yet but I’m on schedule and only one week away. I seriously thought my body just couldn’t run. I assumed some people had “runners” bodies and some just didn’t, like me. When I started the first day I could hardly run a minute… here I am running 15-20 minutes without stopping and it feels GREAT! I’ve fallen in love with running. It’s such a wonderful release, me time, and great energy to start off the day. I already signed up for my first 5k and have running shoes on my Xmas list this year. I stayed exactly with the program, being honest with myself when a run was too difficult. The program would optimize my schedule and have me repeat a difficult run until I got there. Don’t feel discouraged repeating runs, no one program could ever work for every person. But you will get there!

by DaKing!

In the span of four months, I’ve gone from almost running through a 2 or 3 minute song to running a 5k two or three times a week! I’ve used plenty of running apps in the past, but this particular app spaces out your running so that, even if you don’t feel 100% ready to move to the next day, it’s just enough to push yourself without going too far. The increments that increase each day make it feel like you are progressing every time without going overboard. The one suggestion I would make would be that when I decide to run with my wife (who has also improved in her running) and use a previous day, it does eliminate the check marks used to mark your progression, as well as getting rid of any “customized runs” that had been generated. Overall, the perfect app to change your life.

by Chrissell021

I have never run a single mile in my life that was not excruciating. I have recently made some serious strides towards becoming healthier including dropping from 240 lbs to an eventual goal weight of 160 (I’m currently 187). I started using this 5k app around 205 lbs and while I attribute most of my weight victories to my change in diet, this program has been incredible in keeping me active and pointed toward the goal of being healthier, not just weighing less. This is the first time I have EVER reviewed an app because I think THAT HIGHLY of 5KRunner. It is adding years to my life by setting attainable goals and helping me achieve them at a reasonable pace. I cannot believe that I am through 6 weeks of an 8 week training program!!! I have signed up for my very first 5k taking place just 5 days before my 36th birthday in just under 2 months. I never could’ve reached this goal as effectively and easily without 5KRunner!

by Nn52302

I knew that running was a great workout, but I didn’t have the endurance, motivation, discipline or athleticism needed to follow through with it. I researched different apps for a while and finally came across this one. It cost $10 to get the full features so I figured I might as well try it. I’m on week 7 day 1 (each of the 8 weeks consists of 3-4 weekly runs) and today I was able to run 20 minutes non-stop at a high speed without any difficulty. This is something that would have never been possible for me in the past. 5KRunner has allowed me to learn how to run in a way in which I actually enjoy the workout and feel strong and accomplished afterwards. I know I still have a long way to go, but 5KRunner has made such a difference in my daily routine and allowed me to finally enjoy running. I’m almost done with the 8 week program, and I’m even thinking about signing up for my first 5K. Don’t think twice, download this and start running.

by RGruns

I started 5KRunner in March 2020. At that point, I couldn’t even run for five minutes straight and I used to hate running. However, after each workout, I felt accomplished, not defeated and I would look forward to the next run. (I think that the fact that 5KRunner goes by time and not distance has a lot to do with it because I felt forced to find a pace that was sustainable for me.) I eventually made it to 5k and then started running 5k every other day for a month. Once I felt comfortable, I moved on to the 10K app and now I am working towards a half marathon! 5KRunner has given me so much confidence in myself and I have never felt stronger physically or mentally. Accomplishing something that I never thought I would be able to do is life changing and it has improved my mental health tremendously. Running has been a big part of my life now for a year and I look forward to continuing to progress and improve. 5KRunner is designed perfectly for those who simultaneously fear running but desire to become runners.

by Out Of Shape Old Guy

I work from a home office and sit almost all day. I realized I am in horrible physical condition. I decided to try 5KRunner. The first day was 6 one minute runs sandwiched between walking. I could barely get through them. To my delight though, that was the hardest day so far. I am now in my 5th week. I am running 18 minutes of 30 and feel like there is nothing to it. My distance is already approaching a 5K.

My only suggestion for 5KRunner would be to have a little more interaction on the audio. A voice telling me my pace, or “you just completed one mile”, or “you have been running for four minutes only four more minutes until you walk “ would be great. It does tell you when you have reached half way which is nice for knowing when to turn around.

by Toolchick101

I’ve had 5KRunner for 7 years now—it’s pretty good but finicky with juggling music controls since it doesn’t perform as well in the background. It’s perfect if I use my headset to change songs. Forces you to have your phone *off* silent (isn’t able to override system switch settings).

Week five jumps an insane amount but matches the official progression. I’ve never been able to do it without repeating week four at least one entire time, usually two.

So why the two star rating after years of enjoyment and use? Because 5KRunner is no longer allowing me to use all 8 weeks. Either I paid for it years ago but it doesn’t care since the update or it used to be free and now it’s not. Either way, 5KRunner isn’t worth the $8 price tag when others exist for $3 with the same options. It’s frustrating to open an app I’ve used for years to have it start prompting me every time to activate “premium” only to find out it dead ends during week 2.

by MrsMomma14

I haven’t made it all the way through do to personal reasons and life. But I love running with 5KRunner. Buzzer to run and walk. A “coach” voice letting you know “your awesome” “halfway there” “almost done” “great job”. Inspirational quotes to start your workout. You can listen to music. I listen to pandora and it still chimes in to keep you going. And a lock screen so you don’t accidentally skip an interval. I just love it. It’s totally worth paying for in my opinion and yes I’m a cheepo and never pay for apps but this is definitely worth it if you are looking to start out slow. And let me tell you I have never been a runner in my life and after 2 kids I’m ready to get back in shape. And this is definitely helping. Pick your own pace and don’t give up! 😘

by LemonElephant04

I have run one mile daily before just for the exercise, and my mom had never run ever. I needed to train for a Disney 5k. 5KRunner was recommended to us by a friend with a similar running experience, so we tried it out. WE LOVE IT!!! It is very well done and not only are we almost to the 5k, but both of our speeds have increased A LOT since training with 5KRunner! Plus it tells you your distance, burned calories, gives daily encouragement, has personal settings, an encouraging voice coach and more! I highly recommend 5KRunner to everyone, weather you’re a 2k runner or a couch potato, this is a wonderful app to ease beginners into running and improve daily runners! If you are trying to decide weather to pay the eight dollars for the full app...DO IT!!! It will be worth your time and money!

by Asdfjckskfnjd

I've finally mustered up enough motivation and determination to start working out again. I haven't ran in over 2+ years. I used to go to the gym regularly (2-4 x's a week depending on my work schedule) and lift/cardio. Needless to say, I'm very out of shape for not working out in such a long time. I've downloaded 5KRunner previously and really loved it. I decided to download it again and I'm really glad I did. I just completed 3 days in a row. This program really eases me into running again. I love that I can listen to music without switching back and forth and that it not only beeps but it also lets you know whether to run or walk. I don't ever buy apps but I honestly might buy the lifetime $10 just because this is my third time downloading it and I keep stopping after the free trial.

by Julianstanley

This is a good app with a nice, clean interface that makes it motivating and easy to use.

I am a 21 year old guy in decent shape, and damnit I should be able to run. But, about three months ago, I would have been hard pressed to run a mile. I ran/walked a 5k with my co-workers in November 2017 and I finished in ~35 minutes and felt like throwing up (the average time for my age group was around 24 minutes).

My girlfriend started using 5KRunner in May. I picked it up and did the first day May 16th. I got hooked really quick and decided to shell out the $10 to buy it—that was my biggest iOS purchase to date.

7 weeks later on July 21, I finished!

Now I can do the 5k in around 23 minutes, and today (July 29th) I ran my first 10k.

In a little over 2 months I went from disliking running a mile to kinda enjoying my 10k run.

I think 5KRunner convinced me to take my time slowly add on distance, instead of running too hard and feeling exhausted and discouraged.

Mileage will vary from person to person (pun not intended but I stand by it)—I think I was probably in a rather unique place to take advantage of 5KRunner—but I still think it will be well worth the money for most people in most situations. I highly recommend!

by Kew9988

I payed for the entire program over a year ago and I used it frequently and stopped for a couple of months now that I’ve returned to using an app that I already payed for I have to buy individual plans for each app because that’s how they do things now. It’s also confusing because they say “unlimited” plan however it’s not within their program it’s only that specific app. I would have previously recommended 5KRunner to people and have recommended 5KRunner but I will never again buy anything from this company. I payed for the push ups, sit ups , and pull ups apps I didn’t download them for free and now they give me a sample of something I already owned but won’t let me keep the rest of the program without buying a subscription.