Watch to 5K: Couch to 5km plan
C25K beginner running coach
USD 3.99 · In-App Purchases
Watch to 5K helps you build up to running 5K in just 9 weeks. It’s designed for absolute beginners and runs entirely on your Apple Watch, so you can leave your phone at home.
The plan includes three runs per week with a rest day between, and a new schedule each week. By the end of the program, you’ll be able to run continuously for 30 minutes.
BUILT FOR THE APPLE WATCH
• Runs independently without the need for your iPhone.
• Watch face complications are included allowing you to monitor your progress and quickly launch the app.
PHONE COMPANION APP
• An iPhone companion app is included to allow you to track your progress.
• View a breakdown of your previous runs, including health data and run route.
• Achievements are awarded as you progress through the plan to celebrate milestones such as running continuously for 5 minutes or running for a certain distance.
APPLE HEALTH INTEGRATION
• Sessions are stored in Apple Health and count towards your activity goals.
• Watch to 5K tracks your route, distance, calories, average speed and heart rate so you can easily track your progress.
• Supports outdoors or indoor runs.
LISTEN TO YOUR MUSIC 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.
• Signals the halfway point, so you know when to head home!
• Easy to follow countdown timer that uses sounds and haptics, so you know how long you’ve got left of each run.
GO AT YOUR OWN PACE
• Ability to repeat runs, allowing you to go at a pace that suits you.
• Start the plan from any week. Perfect if you are coming to Watch to 5K from a different plan/app.
• After completing the 5K plan, challenge yourself with the available 10K expansion plan.
NO SUBSCRIPTION REQUIRED
• Watch to 5K is a one time purchase with no ongoing subscriptions.
FEATURED ON
* TechRadar - Top Apple Watch app of 2024 *
* MacRumors - Apps to Check Out *
* Stuff.tv - 40 best Apple Watch apps *
* Coach - The Best Apple Watch Fitness apps *
* Wareable - The Best Apple Watch running apps *
Watch to 5K integrates with Apple Health using HealthKit to store your run activity.
If you have any questions, comments or ideas, you can get in touch at support@watchto5k.com
more
• See the weather conditions you experienced on each completed run.
• Small layout tweaks and performance improvements.
Happy running!
7.3.0 1 Mar
• Help & Support now supports rich formatting and tappable links.
• Layout tweaks and improvements for iOS 26.
Happy running!
7.2.0 8 Feb
Watch to 5K has received a design overhaul across iPhone and Apple Watch with Apple’s new Liquid Glass.
• The standalone Apple Watch app now features refined buttons and smoother navigation.
• On iPhone, every screen has been refreshed to feel right at home on iOS 26.
• Improved audio playback.
Happy running!
7.1.2 27 Jan
Watch to 5K has received a design overhaul across iPhone and Apple Watch with Apple’s new Liquid Glass.
• The standalone Apple Watch app now features refined buttons and smoother navigation.
• On iPhone, every screen has been refreshed to feel right at home on iOS 26.
• Improved audio playback.
Happy running!
7.1.1 20/10/2025
Watch to 5K has received a design overhaul across iPhone and Apple Watch with Apple’s new Liquid Glass.
• The standalone Apple Watch app now features refined buttons and smoother navigation.
• On iPhone, every screen has been refreshed to feel right at home on iOS 26.
• Other small improvements to make your journey to 5K even more delightful.
Happy running!
7.1.0 15/09/2025
• Improved the formatting of remaining distance on distance runs.
Watch to 5K now allows you to select your preferred distance unit. So if you prefer tracking your pace and distance in miles we have you covered!
This update also includes several user interface improvements.
Happy running!
7.0.2 19/06/2025
Watch to 5K now allows you to select your preferred distance unit. So if you prefer tracking your pace and distance in miles we have you covered!
This update also includes several user interface improvements.
Happy running!
7.0.1 01/04/2025
Watch to 5K now allows you to select your preferred distance unit. So if you prefer tracking your pace and distance in miles we have you covered!
This update also includes several user interface improvements.
Happy running!
7.0.0 17/03/2025
• Added the ability to open the 10K expansion plan screen from the AppStore.
Go Beyond 5K with the 10K Expansion Plan:
- Transition from running 30 minutes (~5K) to a full 10K with an additional 8 week program
- Each week has 3 runs made up of new run types: base runs, long runs, and recovery runs
- Distance and duration based goals
- New achievements for significant distance milestones
- 10K phone companion app icon
The 10K expansion plan is a one-time in-app purchase with no recurring fees or subscriptions.
Happy Running!
6.2.0 30/01/2025
This update includes the following improvements:
- Updated app icons with Dark and Tinted variants
- Improved layout for the new Series 10 Watches
- Minor layout improvements across the app
- Updated for WatchOS 11 and iOS 18
- Resolved a bug that could occasionally prevent the run success complete showing on the watch for distance based runs
Go Beyond 5K with the 10K Expansion Plan:
- Transition from running 30 minutes (~5K) to a full 10K with an additional 8 week program
- Each week has 3 runs made up of new run types: base runs, long runs, and recovery runs
- Distance and duration based goals
- New achievements for significant distance milestones
- 10K phone companion app icon
The 10K expansion plan is a one-time in-app purchase with no recurring fees or subscriptions.
Happy Running!
6.1.0 26/09/2024
Go Beyond 5K with the 10K Expansion Plan:
- Transition from running 30 minutes (~5K) to a full 10K with an additional 8 week program
- Each week has 3 runs made up of new run types: base runs, long runs, and recovery runs
- Distance and duration based goals
- New achievements for significant distance milestones
- 10K phone companion app icon
The 10K expansion plan is a one-time in-app purchase with no recurring fees or subscriptions.
This update also includes the following improvements:
- Resolved an issue where the virtual coach was not audible at the end of some runs.
- Trophies will now be awarded for completed runs even if the watch's battery dies during cooldown.
Happy Running!
6.0.1 28/08/2024
Go Beyond 5K with the 10K Expansion Plan:
- Transition from running 30 minutes (~5K) to a full 10K with an additional 8 week program
- Each week has 3 runs made up of new run types: base runs, long runs, and recovery runs
- Distance and duration based goals
- New achievements for significant distance milestones
- 10K phone companion app icon
The 10K expansion plan is a one-time in-app purchase with no recurring fees or subscriptions.
Happy Running!
6.0.0 20/08/2024
This release lays the foundations for introducing a 5 to 10K plan in the near future.
OTHER ENHANCEMENTS
• Improved voicer over support on the Run Details screen.
• Performance improvements and bug fixes.
5.1.0 30/07/2024
OPEN RUN SUPPORT
Everyone runs at a unique pace. While the program aims for continuous running for 30 minutes, not everyone can achieve a 5K within this time and may miss out on achievements like the 5K distance milestone. Open Run lets you run at your preferred pace without time or distance constraints. Whether it's 3K, 5K, 40 minutes, or more, the choice is yours!
KILOMETRE SPLITS
As you advance in the plan and transition to continuous running without walk breaks, the Watch to 5K iPhone companion app will display Splits. This feature helps you track your progress and analyse performance more effectively.
Kilometre Splits will show for all Open Runs.
AUDIO IMPROVEMENTS
Watch to 5K seamlessly integrates with your favourite music player or podcast app. In version 5, the app will now temporarily pause spoken audio from podcasts or audiobooks while providing prompts, instead of simply lowering the audio as before. Music apps will still be lowered, not paused.
During Open runs, the virtual coach updates you on your progress at each kilometre, keeping you informed on your total run time, distance, and average pace.
You can also double-tap the screen to hear your current progress.
OTHER ENHANCEMENTS
• Satellite share images are now higher quality.
• Route lines have been refined to reduce sharp corners in specific instances.
• Improved accuracy of stats in the segment breakdown within the iPhone companion app, addressing minor inaccuracies caused by pauses during runs.
• Average heart rate is now included in the Run Details section of the iPhone app.
• Fixed an issue where runs could mistakenly be marked as complete after ending a run early.
• Fixed an issue where the iPhone companion app could report incorrect segment durations if a run had been paused.
5.0.2 05/06/2024
OPEN RUN SUPPORT
Everyone runs at a unique pace. While the program aims for continuous running for 30 minutes, not everyone can achieve a 5K within this time and may miss out on achievements like the 5K distance milestone. Open Run lets you run at your preferred pace without time or distance constraints. Whether it's 3K, 5K, 40 minutes, or more, the choice is yours!
KILOMETRE SPLITS
As you advance in the plan and transition to continuous running without walk breaks, the Watch to 5K iPhone companion app will display Splits. This feature helps you track your progress and analyse performance more effectively.
Kilometre Splits will show for all Open Runs.
AUDIO IMPROVEMENTS
Watch to 5K seamlessly integrates with your favourite music player or podcast app. In version 5, the app will now temporarily pause spoken audio from podcasts or audiobooks while providing prompts, instead of simply lowering the audio as before. Music apps will still be lowered, not paused.
During Open runs, the virtual coach updates you on your progress at each kilometre, keeping you informed on your total run time, distance, and average pace.
You can also double-tap the screen to hear your current progress.
OTHER ENHANCEMENTS
• Satellite share images are now higher quality.
• Route lines have been refined to reduce sharp corners in specific instances.
• Improved accuracy of stats in the segment breakdown within the iPhone companion app, addressing minor inaccuracies caused by pauses during runs.
• Average heart rate is now included in the Run Details section of the iPhone app.
• Fixed an issue where runs could mistakenly be marked as complete after ending a run early.
5.0.1 25/04/2024
OPEN RUN SUPPORT
Everyone runs at a unique pace. While the program aims for continuous running for 30 minutes, not everyone can achieve a 5K within this time and may miss out on achievements like the 5K distance milestone. Open Run lets you run at your preferred pace without time or distance constraints. Whether it's 3K, 5K, 40 minutes, or more, the choice is yours!
KILOMETRE SPLITS
As you advance in the plan and transition to continuous running without walk breaks, the Watch to 5K iPhone companion app will display Splits. This feature helps you track your progress and analyse performance more effectively.
Kilometre Splits will show for all Open Runs.
AUDIO IMPROVEMENTS
Watch to 5K seamlessly integrates with your favourite music player or podcast app. In version 5, the app will now temporarily pause spoken audio from podcasts or audiobooks while providing prompts, instead of simply lowering the audio as before. Music apps will still be lowered, not paused.
During Open runs, the virtual coach updates you on your progress at each kilometre, keeping you informed on your total run time, distance, and average pace.
You can also double-tap the screen to hear your current progress.
OTHER ENHANCEMENTS
• Satellite share images are now higher quality.
• Route lines have been refined to reduce sharp corners in specific instances.
• Improved accuracy of stats in the segment breakdown within the iPhone companion app, addressing minor inaccuracies caused by pauses during runs.
• Average heart rate is now included in the Run Details section of the iPhone app.
5.0.0 25/03/2024
• Enhanced the completed run map with smoother route lines.
• Minor bug fixes.
4.6.0 29/02/2024
• Average heart rate is now displayed on the run complete screen of the Watch app.
• Heart rate range is now shown on the run complete screen of the Watch app.
• Minor bug fixes.
4.5.0 25/01/2024
• New settings menu with updated design.
• Added a Tip Jar to iPhone companion app, allowing users to support the ongoing development of Watch to 5K.
• UI imprvoements in iPhone companion app.
• Smart Stack widgets are now available for WatchOS 10 users, displaying your next run and overall progress at a glance.
4.4.0 13/12/2023
• Resolved an issue where completed runs would not show in the iPhone companion app for WatchOS 8 users.
• Smart Stack widgets are now available for WatchOS 10 users, displaying your next run and overall progress at a glance.
• Additional complications have been added to the Watch App.
4.3.0 05/12/2023
• Smart Stack widgets are now available for WatchOS 10 users, displaying your next run and overall progress at a glance.
• Additional complications have been added to the Watch App.
• Exisiting complications have been updated to make use of WidgetKit.
• Watch to 5K has been updated to work great with watchOS10.
4.2.0 30/11/2023
• Watch to 5K has been updated to work great with watchOS10.
• Design improvements across the Watch app to look great on watchOS10.
• Resolved an issue that could prevent the app from installing on WatchOS 8 devices.
4.1.3 16/11/2023
• Watch to 5K has been updated to work great with watchOS10.
• Design improvements across the Watch app to look great on watchOS10.
• iPhone companion app updated for iOS17.
• Small bug fixes and performance improvements.
Note: This version does not work on the Apple Watch Series 1 and 2 models.
If you enjoy using Watch to 5K please leave a review in the AppStore, it helps others find us!
4.1.2 26/10/2023
• Watch to 5K has been updated to work great with watchOS10.
• Design improvements across the Watch app to look great on watchOS10.
• iPhone companion app updated for iOS17.
• Small bug fixes and performance improvements.
Note: This version does not work on the Apple Watch Series 1 and 2 models.
If you enjoy using Watch to 5K please leave a review in the AppStore, it helps others find us!
4.1.1 25/10/2023
• Watch to 5K has been updated to work great with watchOS10.
• Design improvements across the Watch app to look great on watchOS10.
• iPhone companion app updated for iOS17.
• Small bug fixes and performance improvements.
Note: This version does not work on the Apple Watch Series 1 and 2 models.
If you enjoy using Watch to 5K please leave a review in the AppStore, it helps others find us!
4.1.0 17/10/2023
• See the weather conditions you experienced on each completed run.
• Small layout tweaks and performance improvements.
Happy running!
more
Version 7.3.0 1 Mar
Data Not Linked to You The following data may be collected but it is not linked to your identity:
