Watch to 5k

The Couch to 5K running programme on your Apple Watch

Train to run 5K in 9 weeks with just your Apple Watch. No need to carry your phone.

Download on the App Store
Couch to 5K running program for apple watch. App Run screen

Start your running journey today


Run without your phone

Watch to 5K will help you gradually work up towards running 5K in just 9 weeks by following the Couch to 5K program (C25K).
The running plan is for absolute beginners. It involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. By the end of the program, you will be able to run 5km in under 30 minutes.

With Watch to 5K there is no need to take your iPhone with you while you run as the app is built from the ground up to work independently on the Apple Watch.

Surprise yourself - just because you don't doesn't mean you can't.

Couch to 5K walk screen on Apple Watch
Watch to 5K run program 9 week list screen

Track your progress

WatchTo5K tracks your route, distance, calories, average speed and heart rate while you run so you can easily monitor your progress and reach your activity goals.

Trophies are awarded for completed runs and you can view a full breakdown of your previous workouts in the Apple Activity app on your iPhone.

Runs from the Couch to 5K programme can be easily repeated, allowing you to go at a pace that suits you.

Listen to your music or podcasts while you run

Works alongside your preferred music player or podcast watch app, automatically 'dipping' the volumes so you can hear the instructions and updates on your progress.

Watch to 5K includes a inbuilt virtual coach who lets you know when its time to walk or run as well as letting you know when to head home with Motivating audio prompts.

Listen to your music while doing Couch to 5K program on your apple watch without your phone
Couch to 5K run program week 9 run 3

No in-app purchases or subscriptions

WatchTo5K is a one time small purchase with no ongoing subscription or in-app purchases.

All Features are fully enabled and there are no annoying ads.

Spend just 20 to 30 minutes, three times a week, for nine weeks, and you’ll be ready to finish your first 5K (3.1-mile).

User Reviews


Thousands of people are getting off the couch and learning to run 5K with the app. Here is what a few of our users have said:

This app is brilliant and so easy to use. You can simply walk out your front door, press start on your Apple Watch and the app does the rest. I found this app after being frustrated by having an expensive subscription to a well known couch to 5k app that was always a hassle to get to work on the watch (it usually didn’t). This app is so much better than all the others if you want to use your watch rather than taking your phone for couch to 5k runs.

App Store Review

The interface is clean, the voiceover is encouraging, and it lets me leave my phone behind while focusing on my music and my training. This has been a real help in actually starting and committing to a training regimen! Simply put, it does everything I need, and nothing I don’t. If you want to do Couch to 5k with only your Apple Watch, this is the app.

App Store Review

Perfect standalone C25K app. I had been looking for an app on the watch which let me try this plan without my phone and this fits the bill perfectly.

Running with a phone and wired headphones just feels so cumbersome and wrong, yet thanks to this app I feel free!

App Store Review

Available on the Apple App Store

Download on the App Store

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Need help with the app? Got any awesome suggestions for new features? We would love to hear from you.