NHS Couch to 5K

Department of Health and Social Care (Digital)

About this app

Healthy changes start with little changes. Whether you want to lose weight, get more active or improve your mood, Better Health and Couch to 5K will be here to support you.

Millions of people have already started their running journey with the Couch to 5K plan, now it’s your turn! There has never been a better time to kickstart your health. Download this app, get off the couch and we’ll help you reach your health goals.

It’s an easy to follow programme known the world over, and perfect for those new to running and need some extra support and motivation along the way.

The app in partnership with the BBC features a selection of great trainers to guide and support and motivate you at every step of the way, telling you when to run and when to walk, from comedians Sarah Millican and Sanjeev Kohli, presenter Jo Whiley, and our very own Laura, who have now helped millions of people like you start their own running journeys.

Couch to 5K features:

• A flexible programme that can be completed in as little as 9 weeks, or longer if you want to go at your own pace
• Easy to follow countdown timer so you can see and well as hear how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' the volumes so you can hear the instructions and motivations from your chosen trainer
• Offers timely tips and motivations to keep you on your fitness journey
• Signals a half-time bell when you get half way, so you know when to head home!
• Lets you track your progress and awards achievements as you move through the runs
• Connects you with likeminded people through the Couch to 5K online communities.

Ratings and reviews

Wow, I'm so happy I found this programme. I've done two weeks now and feel the pace is perfect. Looking forward to losing weight and gain fitness. Update: Really loving the app and the whole C25K programme. One improvement I'd love; I usually listen to podcasts while running. Could you make a podcast setting, where it pauses the sound while the instructions are being spoken. It would make the exercising smoother if you didn't have to stop while running to pause and restart the podcast. Thank you

1. the app gives instructions on when to walk and run, very helpful. 2. the app allows you to listen to music whilst taking part. 3. script is too repetitive, there should have been a specific script for every run 4. certain advice given was repeated at least twice and that was really irritating 5. there were bugs in the app and the developer took nearly a month to reply to my email with pointless advice about changing trainer

Good app! Like the voiceovers and the program itself - does ease you in even if you're a complete novice. Would love an overlay mode so you can have the app continue whilst being on Spotify

What's new

This release contains new content with ideas and actions you can take every day to support your mental health.