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 collaboration 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 collaboration 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

I completed this programme about 10 years ago and it got me running regularly until a health setback. I wanted to do it again and have just completed week 5. The programme really does work and then it's up to you to keep the habit going! The app has changed a lot since previous and I like the choice of coaches and having the pre/post stretches within easy access. I wish a lot of the other advice was also available as transcripts and not just videos, though.

the app itself is brilliant. I'm only on week one currently, but it's helping keep me motivated and excited to keep going. However, one thing that I've always struggled with, being on the "bigger" side of things, is that when they tell you to stretch to avoid injuries, you physically can't do some of them cus your gut is in the way. Maybe that's one of those things that gets better as you lose weight, but I feel like it's something that all fitness apps/routines need to consider.

My first run, I felt sure that I had been running for longer than it told me. I locked the phone and put it in my pocket, and when I took it out 3 mins later it said only 1 min had passed. This happens consistently unless I deliberately keep the app open and screen on. I tried turning off the battery saver settings but no change. I'll have to find a different app.

What’s new

Thanks for using Couch to 5K. Here's what's new in this update:

- general updates and improvements to make the app faster and easier to use
- we've fixed a bug with the app update pop-up, so it now lets you know when a new version is ready to download
- we've updated how we describe our work with the BBC. 'In partnership with the BBC' now says 'In collaboration with the BBC'