The Watch To 5K program follows the plan outlined by the NHS. You can see a full breakdown of the program on the NHS website - www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
The app requires watchOS 7.0 or later. All watches from Series 3 onwards support watchOS 7+.
No, the application does not require an active cellular connection and will run on Apple Watches without a cellular chip.
The application usually automatically installs on your watch when you buy it from the AppStore on
To manually install the app on your watch launch the "Watch" app on your iPhone (Apples own Watch app) you should see "Couch to 5K" appear towards the bottom of the screen in the Available Apps list. Tap install and it should begin installing the application on your watch.
If after following these steps the application fails to install on your watch, please try restarting your iPhone and Watch and repeating the process.
No, the application will run independently on your watch without the need for your iPhone.
Yes the app can be used indoors on a treadmill. The activity will be recorded as an indoor run and distance will be estimated based on sensors in the watch. Calories and Heart Rate will be accurately recorded.
One you install the app follow the following steps:
Select a run then scroll to the bottom of the run overview screen and locate the `Run Settings` button. Tap the Run Settings button and toggle off 'Outdoor run'.
All future runs will now be treated as indoor runs.
Confirm your Bluetooth headphones (such as AirPods) are connected to your watch rather than your iPhone.
On your watch go to Settings → Bluetooth and make sure your Bluetooth headphones show in the list as connected.
After you have connected your headphones launch the WatchTo5k app again and you should hear audio prompts during your workout.
Additional details on how to connect your headphones to your watch can be found here: https://support.apple.com/en-gb/HT204218
As the program focuses on building you up to running 5K we felt it was best to always display
distance in kilometres within the app. You can see completed runs in miles or km in the workouts
tab in the Activity app on your phone. In the Activity app the units will be miles or km
depending on how your iPhone is configured.
If it is showing as KM in the activity app you can change it to miles by doing the following: On your iPhone, in the Health app, go to Health Data (tab) > Activity > Walking + Running Distance > Unit > select mi or km as desired. This change will be reflected automatically in the Activity app and Workout app on your iPhone.
If you uninstall the app from the watch and phone and then reinstall it the trophies to reset.
After you have completed a run your workout activity will automatically be stored on in Apple
Health. You can view your workouts on the Apple "Fitness" app on your iPhone.
For each run, an Outdoor Run workout will be visible with details such as time, distance heart rate and map (if you granted location permissions to the Watch App). If you have the warmup and cooldown walks enabled on the app a separate Outdoor Walk workout will be recorded for each.
Warmup and cooldown activities are recorded as separate entries as they are unlikely to change
as your progress through the program. The actual main program is recorded as one single run
workout entry which includes all the run and walk segments.
As you progress through the program you start doing more and more run segments and towards the end of the program sessions just consist of running. By keeping the warmup and cooldown separate you can easily compare your progress over time and look at your distance, average speed and heart rate (without the warmup and cooldown walks skewing the data).
Make sure you do not have any other health/activity app running on the watch when you use Watch
To 5K. The watch can only have one fitness application running at once.
WatchTo5K will automatically record and store relevant workout activity while you run. This data will contribute to your Apple fitness rings.
Please confirm that permissions have been granted to the application. To check this on your
watch go to
Settings > Health > Apps > Couch to 5K. On this screen ensure all the toggles are on (green).
Watch to 5K a single low one off cost rather than using a subscription model which most other running apps use. We feel a single low upfront cost is the best value for you and keeps everything nice and simple.
Sorry to hear that the app isn’t providing enough value for you! Please contact us below to see
if we can help.
If you are still unhappy with the app it should be possible to request a refund from Apple via the App Store. Details here: https://support.apple.com/en-gb/HT204084
Need help with the app? Got any awesome suggestions for new features? We would love to hear from you.