Reviews
Couch to 5K is a great implementation of the Couch to 5K training program for iPhone OS. Nice little additions like the vibration when sound is turned off, the "halfway point" notification, and stretching guide really add to the basic functionality. The check-off after each session also makes Couch to 5K like a game—and encourages me to keep with the program to "beat" the game.
— Foresmac
What more could you want? Straight and to the point. The "sirens" aren't bothersome at all. This does just what I want it to do. I'm in week 2 and am quite pleased.
— herbdiva
This app is seriously sweet. I've had no problems keeping up with it and have had hardly any after workout aches. But don't listen to your music at top volume! The prompt warning you to run or walk is much louder than your music.
— Lyrapuppy
If you want to keep a journal of what you eat, check out my Food Diary Calorie Counter app.
More info on the Couch to 5K program at CoolRunning.com.
Wood grain patterns based on images by Sue Chastain and About Graphics Software.
History of the app's development is at "How my Couch to 5K app came about."
the jogging interval.
Use it with your own playlists and with Nike+. Your music or podcast can play in the background. Your Nike Plus can record your miles or km, also in the background. As long as this app is running, it will tell you when to switch between walking and jogging.
You can turn off the screen with the power/lock button at the top of the device, and the app will still run. If you switch to another app, the workout will be paused and you can pick up where you left off by switching back.
The app includes a built-in Music control tab, for controlling the iPod features of your device without leaving the app.
You can tell your friends on Twitter and Facebook when you've completed each workout.
About the workouts
Every workout begins with a warmup of 5 minutes (walk or jog), about 20 to 30 minutes alternating between jogging and walking, and a cooldown of 5 minutes. The app has audio and visual cues for each interval and shows elapsed time, time remaining in the workout, and time to the next interval.
The idea is to slowly build up your strength and endurance so that your body can get used to running longer distances. If you start off pushing yourself too hard, you risk having your body react negatively, making it harder to stay with the program.
Make sure you have a rest day after each workout to let your body recover. Muscles need to heal and they need rest to do that. Maybe do low-impact walking if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend: a sure recipe for soreness and unhappy workouts.
Stretch your muscles before and after your workout to avoid injury and muscle soreness. Stretch your muscles to the point of resistance, but not pain, and hold each position for 15 to 30 seconds: do not bounce. A chart of stretches is included on the main screen.
FAQ
Q: Does the workout keep running in the background?
A: Yes, so if you switch to another app, the timer keeps ticking. On devices running iOS 4, you will get a notification when it's time to walk or run, even if the app is in the background, and even if the device does not support multitasking. On iPhone OS 3.1.3, the timer keeps running but you will not get any notifications.
Q: I don't hear any audio cues.
A: Make sure your iPhone's volume is turned up. You have to adjust it while playing music or while one of the voice cues is playing.
Q: Do the audio cues play when the screen is locked (dark)?
A: Yes, the cues should play even if you turn off and lock the screen, as long as there's music or a playlist playing in the background to keep the iPhone going while it's locked.
Q: Can you play your own music or use Nike+ in the background?
A: Yes, you should start your own playlist or Nike+ workout before launching this app. When the cues play, your music will be ducked./p>
Q: What if I want silence instead of music?
A: You could use a silent song, such as John Cage's 4'33", and put it on one-song repeat for the duration of the workout. Or put this in a playlist and sync it in iTunes: Download a bit of Silence!
Q: The audio cues are too loud. Can I turn them down?
A: Yes, you can adjust the volume of the cues. Tap the "i" button to flip to the back side, and click on "Settings" to adjust the voice volume.
Q: I don't hear the voice cues on my iPod touch?
A: In the Settings app, make sure General->Sounds->Sound Effects is set to "Both" and all the switches are set to on. Also, make sure you use headphones, because the iPod touch (1st generation) doesn't have an external speaker.
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