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 Partnership 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 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.

I love this app! This app literally made me like running and this is my least favourite exercise. I would love if it could also measure the distance not just time and if there was an extension if you want to run 10k,15k etc. so you can pick up where you left off after completing 5k. I like the feature of having a coach,I find it really motivating. I am so happy I tried this app,well done🎊

If the app worked properly, it would be a solid 5 stars from me...the main problem being that the timers keep freezing, thus leaving you running/walking for longer than you are supposed to. The timer seems to jump forward to where it should have been when the screen is touched, so unless I constantly have the phone in my hand and regularly touch the screen, it doesn't function properly!

What’s new

Just like your running journey , we’re always improving bit by bit.
This update tidies up a few things under the hood to give you a cleaner, steadier training experience, plus some new features.
- New trainer audio volume isolation controls, adjust the trainer audio volume and even mute them entirely
- Extending rollout of audio transcripts across Ella Toone, Sarah Millican and Jo Whiley runs
- Some accessibility improvements for keyboard navigation and focus order