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

Great app. Easy to use interfaces. I really appreciate the graduate runs. One feature request I have is for the ability to backup the data and restore in another phone. I initially chose not to migrate apps during the setup of my new phone. Once I installed the app, I had to rerun W9 runs to unlock the graduate runs; which is fine, but the history is not available on the new phone. It would be great to be able to copy the data over from the old phone. Kudos to the developers and Steve Cram!

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 👌

I can't fault this app at all, I have embarked on this training plan twice (once 10 years ago but let it slip), today I completed week 9 run 3. it can be challenging but never be defeated and try again. I used Laura as my coach as I did 10 years ago. If you're thinking of giving this app a go but are nervous about running, then go for it as you build up week by week and you'll surprise yourself. I highly recommend the app and if my review inspires one person then it's completely worth it

What’s new

This release fixes an issue of the Launch icon not displaying correctly