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

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.

Brilliant app! The program was very manageable and motivating. There was post program support and runs to complete which helped me stay with it. The only draw back is that the timer on the app stops when your screen is off, so I did have to hold my phone open! But it's worth it given how good the app is overall, definitely reccomend to those who would like to start running!

Good app, I used it to get back into running. Really like the runs included after completing the couch to 5km, keeps me motivated & mixes things up a bit. Timing was out on one of the runs & coach announced the run too early & it did crash at one point & I had to uninstall & skip through completed runs to get back to where I was. Support team are good & improvements are being made. I recommend it.

What's new

We are continually looking to improve the app. This update contains some stability improvements and bug fixes and more support to set you up for your first run. You've got this!