One You Couch to 5K

It’s time to get off the couch and start running with the One You Couch to 5K app. Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking from couch potato, to 5k hero in just 9 weeks. So grab your trainers, download the app and follow the simple step-by-step instructions. It’s as easy as that!

There’s a choice of 5 trainers to support and motivate you at every step of the way, telling you when to run and when to walk, including Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who has helped hundreds of thousands of people start their our running journeys through the NHS Choices Podcast plan.

One You Couch to 5K features:
• Tried and tested programme known the world over
• Displays a countdown timer so you can see how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' volumes when your trainer speaks
• Signals a half-time bell, so you know when to head home!
• Lets you track your progress and awards progress as you move through the programme
• Go at your own pace - great if you want to rerun some of the sessions, or skip to something more challenging
• Lets you rate how you feel before and after each session
• Gives tips and advice for new runners, as well real-life success stories
• Connects you with like-minded people through the Couch to 5k HealthUnlocked community forums

One You is here to help you live more healthily and make the changes that matter. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and get going today!
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What's New

Introducing Laura, your new running partner and supportive voice of the NHS Couch to 5K podcast. Let her guide you through your sessions and support you every step of the way.

The trainer(s) audio may not be handled correctly on a few devices due to manufacturers specific issues. This may require the user to perform a software update. Also, on a very small set of devices running Android8 the trainer's volume can be reduced when headphones are connected. We are doing our best to fix this issue.
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Additional Information

March 12, 2018
Current Version
Requires Android
4.4W and up
Content Rating
Interactive Elements
Users Interact
Offered By
Public Health England
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