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

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.

Great for new or returning runners, the pacing and guidance really do motivate. lots of extra advice and features too, so this is not all purely about runners. Taken a star off though, if you get a new device then data isn't saved and you have to go through each run you have already completed to get back to the point you were at. Sure you can skip straight to that run but then you have lost your streak and record of dates run

This is really helping me get back to running after injuries. Trying to start again on my own wasn't working, so no matter how much I want to run or walk when I'm doing the other, I now have to keep to the plan. The only thing I do find annoying is the coach being inconsistent with how the runs are started. Sometimes there is a countdown, sometimes there isn't and sometimes there's a long pause before the countdown and I start running before it. Other than that, thank you!

What’s new

What's new:
- New audio transcripts being introduced. For Reece Parkinson, Denise Lewis and Laura.
- Accessibility and interface improvements. Including Bypass Blocks and 'Back to top' navigation on long content.
- Updates to our privacy policy on how we collect and use your data.
- General updates and improvements.