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

Absolutely incredible app, has helped me gain motivation, confidence, and lose weight. It's basically the complete opposite of Twitter! I'm only giving 4 stars instead of 5 because the halfway bell never rings at the halfway point, always a couple of minutes before. If that is fixed then the app will be perfect.

From a training point of view this is great. I can feel myself getting fitter, and able to run longer. My only gripe is with the audio. I like listening to podcasts/audiobooks to learn something or keep entertained whilst running, but the flow gets interrupted. I wonder if the "trainers" could fill in the gaps with something e.g. When I first started I picked Sarah Millican as my trainer hoping for some comedy during the run interspersed with reminders to run/walk woven into the jokes.

Really sorry, have to downgrade it. What happened? After a long pause I started all over and it crashes every time the 90 second walk should end to start the running. I was thinking why are the walks that long? Realized it crashed. Again. And again. At each stage where walk should be over. I can't watch my phone every 60 and 90 seconds. Please fix it so I can use it again - loved it at the first time!