NHS Couch to 5K

Department of Health and Social Care (Digital)

About this app

Start on your Couch to 5K running journey with the NHS Official App, in Partnership with the BBC.

Transform your health with the NHS Couch to 5K app, the trusted companion for beginners seeking to kickstart their running journey. Whether you aspire to shed pounds, boost your energy levels, or simply enhance your well-being, this app empowers you every step of the way.

Join millions who have successfully started their running and fitness journey with the renowned Couch to 5K plan. Be guided by expert and celebrity trainers, including renowned comedians, presenters, and Olympic icons, you'll receive tailored motivation and support throughout your run beyond to support your progress.

Key Features:

* Flexible Program: Adapt the plan to your pace, completing it in as little as 9 weeks or at a leisurely pace.
* Countdown Timer: Monitor your progress with a visual and audible timer, empowering you to stay on track.
* Music Integration: Seamlessly blend your preferred music with the app's instructions, ensuring a motivating and enjoyable experience.
* Motivational Cues: Receive timely encouragement and guidance to keep you inspired and focused.
* Progress Tracking: Track your achievements and celebrate milestones as you progress through the runs.
* Community Support: Connect with fellow runners through online forums and in-person Buddy Runs.
* Enhanced Graduation: Celebrate your success with a rewarding graduation experience and access to exclusive Beyond Couch to 5K features.

Start your Couch to 5K journey today with the NHS's official app in Partnership with the BBC. It's the perfect solution for those looking for a new challenge and seeking a supportive and effective way to improve their physical and mental health and wellbeing. Download now and embark on the path to a healthier, more active you!

You've got this!

Ratings and reviews

Is capable of doing what it says on the tin ! Will get you up and moving, steadily moving forward to longer intervals as both your stamina and confidence grow. Choose the coach that immediately pops out at you from the selection. Jo Whiley was perfect for me but that's my personal choice. Good luck everyone, never give up.

it's a great app, very well designed, user friendly and the coach voices are great when you need them. I mostly want to run watching TV as time goes faster for me and it's not possible to TURN OFF the pep talks. it's too much, too often, impossible to listen to music or watch a show. Please make it an option 🙏 🙏 it would make this app perfect!

There are good apps and then there are apps like this one that completely change your life. In a few months I'd gone from a couch potato to running several 5ks a week, losing 10kg and sleeping, feeling and looking healthier. All with a combination of this app and a better diet, no gym necessary. It really does work as long as you stick with it and set those reminders. Only downside is the extra sessions once you've completed the programme do seem a bit broken with callouts at the wrong time

What’s new

This update includes important accessibility and behind-the-scenes fixes to keep things running smoothly.
- Users with external keyboards can now navigate article content more easily and consistently
- Screen readers now announce progress markers to give better feedback during Trainer audio downloads
- Plus, we've made some under the hood process improvements