NHS Couch to 5K

Department of Health and Social Care (Digital)

About this app

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

Transform your health with the NHS Couch to 5K, the trusted companion for beginners seeking to kickstart their running journey. Whether you aspire to be a runner, lead healthier habits, boost your energy levels, or simply enhance your wellbeing, 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.

I'm sure this is a really good app, but I'm currently struggling.....I literally cannot get through the set-up stage. Every time I try to choose a Coach (Personal Trainer) it fails, & there is no option to skip it....therefore I'm stuck. If you can fix this or tell me where I'm going wrong, I'd appreciate it.....I want to make full use of the app if possible 🙏 I'd love to change my review to 5 stars 👌

NOT FOR COUCH RUNNING. I was told to use this app as physio for a back injury. Up to week 3 I could handle, but week 4 takes a MASSIVE leap in difficulty. Why not just plan the weeks properly rather than pushing huge difficulty spikes? All you're doing is introducing quit moments where people think they can't do it. Also, the amount of people who said they had to repeat weeks means it's a lie. it's not a 9 week course. Make it longer and make it manageable. Upset and disheartened.

What’s new

Just like your running journey, we are always improving! This update includes:

- Additional audio transcripts for Jo Whiley and Sarah Millican
- Fixing a navigation bug in the Discover section of the app
- Updated video player libraries for a better viewing experience