The C25K Report Est. 2012 5 Million Runners Worldwide

Issue No. 001

The Running App
That Changed
Everyone's Life.

C25K has guided over five million complete beginners from their very first steps to crossing a real finish line — in just eight weeks. No experience needed. Just the app, and you.

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At a Glance
5M Runners
4.8 Stars (App Store)
8 Weeks to 5K
Free To Download
Featured In

"The most trusted beginner running app in the world — recommended by coaches, doctors, and five million runners."

A runner on the road

A runner completes her first 5K using the C25K training program.

Training Programs

Every distance, every pace. Choose the program that fits your goal — all guided by the same proven run/walk method that's taken millions to the finish line.

Dist. Program Duration & Plan
5K
Couch to 5K — C25K
The original. Three runs per week, alternating walking and running intervals that gradually increase until you're running a full 5K without stopping.
8 Weeks · 3×/week
Free
10K
Couch to 10K — C210K
Build on your 5K base and push to 10 kilometers. A structured progression for runners ready to double their distance and test their endurance.
14 Weeks · 3×/week
Pro
½M
Half Marathon Trainer
A 12-week plan that takes you from comfortable 5K runner to the start line of your first 13.1-mile race. Includes tempo runs and long-run guidance.
12 Weeks · 4×/week
Pro
M
Marathon Trainer
The full 26.2. A serious 16-week plan with progressive long runs, recovery weeks, and taper built in — for runners who are ready to go the distance.
16 Weeks · 4–5×/week
Pro
Runners on the road
5,000,000 runners. One community. Join the world's biggest beginner running community.
As Featured In
Runner's World The New York Times Shape Women's Health Men's Fitness Outside
“

I had never run a single mile in my life. At 52, after two hip replacements and a lifetime of excuses, I downloaded this app on a whim. Eight weeks later I crossed a finish line and cried in front of strangers. This app didn't just teach me to run — it taught me I wasn't done yet.

★★★★★

— Margaret T.  ·  Age 52, First-Time Runner  ·  App Store Review

★★★★★

"I've tried every running app on the market. C25K is the only one that held my hand on day one and actually got me to the finish line eight weeks later. The structure is exactly what a beginner needs."

— James R.  ·  Lost 34 lbs  ·  App Store

★★★★★

"My doctor told me to start exercising. My daughter downloaded this app for me. Six months later I ran a half marathon. I'm 67 years old and I am not joking when I say this changed everything."

— Dorothy K.  ·  Age 67, Half Marathon Finisher  ·  Google Play

Runner at sunrise

Featured Story

From the Couch to the Start Line — the Science Behind Eight Weeks

The C25K method isn't guesswork. It's built on decades of exercise physiology research showing that the human body adapts faster than we expect — as long as we give it the right signal, the right rest, and the right progression. The run/walk interval approach has been clinically validated to reduce injury risk while maximizing cardiovascular adaptation in sedentary adults.

92%
of users complete the full 8-week program

Start for free.
Finish proud.

Download C25K today and take your first run. No experience necessary. No gym required. Just you and the road.

Download for iOS Download for Android