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
• Keep moving for longer with Beyond Couch to 5K. An extension on to programme includes 3 new guided runs for Graduates (post WEEK 9) to take you even further, helping you improve your pace, stamina and technique.

You've got this!

Ratings and reviews

Fantastic app. If you ever wanted to give running a go but didn't know where to begin then this app is where it starts. I'm using it to ease myself back into running after injury, but for a complete beginner then honestly this is superb. When I started out during lockdown I went from beginner to nine months later running 15km. Don't be tempted to skip ahead no matter how well you think you're doing. The programs designed to keep you injury free. Get out there and give it a go!

*Update September 24. Having returned to the app after a break, I am really disappointed that Michael Johnson is no longer an option.* I love this app. It's simple and clear to use. It enables you to gradually build up from complete novice to 5k. Choose Michael Johnson's soothing coaching voice. If you are looking for a fancy tracking app this is not for you. If you just want to be coached gently from zero to 5k then try it. No ads too.

Only just started. Easy set up and love the narrator aspect and support. However, does anyone else have the issue of when I am not on the app interface eg actively running it seems to pause and don't elapse time which is horrendous for a beginner and the longest 60 seconds of my life? Help?

What's new

We've squashed some bugs and made some accessibility improvements to help you keep running!