NHS Couch to 5K

Department of Health and Social Care (Digital)

About this app

Healthy changes start with little changes. Whether you want to lose weight, get more active or improve your mood, Better Health and the FREE NHS Couch to 5K app will be here to support you.

Millions of people have already started their running journey with the Couch to 5K plan, now it’s your turn! There has never been a better time to kickstart your health. Download this app, get off the couch and we’ll help you reach your health goals, one step at a time.

It’s an easy to follow programme known the world over, and perfect for those new to running and need some extra support and motivation along the way.

The app in partnership with the BBC features a selection of great trainers who will guide, support and motivate you at every step of the way, telling you when to run and when to walk, from comedians Sarah Millican and Sanjeev Kohli, presenters Jo Whiley, Yasmin Evans and Reece Parkinson, to Olympic icons Denise Lewis and Steve Cram and our very own Laura, there's a coach for you to help start your running journey.

Couch to 5K features:

• A flexible programme that can be completed in as little as 9 weeks, or longer if you want to go at your own pace
• Easy to follow countdown timer so you can see and well as hear how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' the volumes so you can hear the instructions and motivations from your chosen trainer
• Offers timely tips and motivations to keep you on your fitness journey
• Signals a half-time bell when you get half way, so you know when to head home!
• Lets you track your progress and awards achievements as you move through the runs
• Connects you with likeminded people through the Couch to 5K online Facebook, HeathUnlocked and Strava communities
• Run together virtually or in-person with Buddy Runs
• Enhanced graduation experience and introducing the NEW Beyond Couch to 5K runs and features

Ratings and reviews

I have found this app extremely helpful and inspiring but it would be really useful if there was some kind of audio to let you know that the app is paused. I have found myself running, thinking that I must nearly be at the end of a stage, only to look at my phone and find that I have managed to pause it without knowing. It's incredibly frustrating when you're working hard at something you find difficult, to then discover you can't be certain of what you have achieved.

Running was something I had never considered before. The idea of pushing my limits and challenging myself seemed daunting. However, when I stumbled upon this app, everything changed. It motivated me to lace up my running shoes and hit the pavement. With its user-friendly interface and personalized training programs, I found myself progressing from a complete novice to a confident runner. The app not only tracked my progress but also provided invaluable tips and encouragement along the way.

From being weak & struggling to run more than 30 seconds, I have seen significant improvements in strength and cardio. This app has been fantastic. It requires hard work, but the results come quickly. Nice combination of short and long runs with plenty of walking intervals to allow you to catch your breath. The motivational commentary is excellent. I highly recommend this app to anyone. If you're struggling like me, just repeat the runs if you're not ready to progress.

What's new

Update now to discover Jo Whiley in Beyond Couch to 5K!
- We've added a new coach option to help you transition from Couch to 5k to the world beyond
- Unlock this feature after graduating from the main programme (Completing week 9)