NHS Couch to 5K

Department of Health and Social Care (Digital)

About this app

Start on your Couch to 5K running journey with the NHS Official App, in Partnership with the BBC.

Transform your health with the NHS Couch to 5K app, the trusted companion for beginners seeking to kickstart their running journey. Whether you aspire to shed pounds, boost your energy levels, or simply enhance your well-being, 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 Partnership 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

Is capable of doing what it says on the tin ! Will get you up and moving, steadily moving forward to longer intervals as both your stamina and confidence grow. Choose the coach that immediately pops out at you from the selection. Jo Whiley was perfect for me but that's my personal choice. Good luck everyone, never give up.

Great app. One request would be to have somewhere in the app a table with text description of the runs across each week, not seen an option to see what each run involves ahead of time. Updated: Thanks. The PDF contains a mistake on week 4, which contains 2x3 minute runs and 2x5 minute runs for a total run time of 16 minutes. I'm not sure about other weeks yet.

I've done C25K a few times in the past, but this is my first time using the NHS /BBC app. The basic functionality works well (run / walk callouts), and the little progressions over the course of the programme are very helpful. Sadly, not all features seem to work - an attempted 'buddy run' led to only one of us having any run / walk instructions as opposed to both of us.

What’s new

We’ve fixed a bug that was causing the app to crash for some users after completing a run. Update now to help keep the app running as smoothly as you are!