🏃 Couch to 5K, actually enforced
63 days · 9 weeks · 3 goals · run inside Commit
Nine weeks from nothing to five kilometres. You never submit anything: Apple Health reports every run, every step and every night's sleep on its own.
- 63days
- people enrolled
- finish it
Everyone quits on day 9 because nothing happens when you quit.
Couch to 5K has no referee. Commit is the referee: you put real money behind each goal, an AI coach checks your evidence every day, and missing one costs you exactly what you said it would.
What you commit to
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Run three times a week
Three runs a week, read straight from Apple Health. A run counts when Health holds a sensor-recorded running workout of at least 20 minutes covering at least 2 km. Walking intervals inside the run are expected, that is how Couch to 5K works, as long as the workout itself is recorded as a run. Manually typed workouts are excluded before grading, so the watch or the phone has to have been with you.
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8,000 steps a day
At least 8,000 steps recorded by Apple Health today. Rest days count too: the plan holds together because you keep moving between runs. Steps from the run itself count toward the total. Only sensor-recorded steps are read; typed-in entries are ignored.
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Seven hours of sleep
At least 7 hours of sleep recorded by Apple Health for the night ending today. Recovery is the half of a running plan that people skip, and shin splints on week five are what quitting looks like. Time in bed awake does not count; the reading is asleep time from the watch or phone.
How it works
- Enroll from the Programs tab in Commit. The goals above are created for you, ready to run.
- Submit evidence, or let the app do it: Apple Health, location, Screen Time and barcodes report on their own.
- Miss a day and the penalty is charged. You have 48 hours to appeal to your coach first.
- Finish and you're on the board. Leave whenever, but the goals you set don't vanish just because you'd rather they did.