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 the FREE NHS Couch to 5K app 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, one step at a time.

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 who will guide, 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, presenters Jo Whiley, Yasmin Evans and Reece Parkinson, to Olympic icons Denise Lewis and Steve Cram and our very own Laura, there's a coach for you to help start your running journey.

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 Facebook, HeathUnlocked and Strava communities
• Run together virtually or in-person with Buddy Runs
• Enhanced graduation experience and introducing the NEW Beyond Couch to 5K runs and features

Ratings and reviews

I can't fault this app at all. I've used it multiple times to get back into running, even after suffering an injury it has worked great. The app itself never has problems working on my ancient galaxy devices. I play music in the background and it lowers the volume when the coach speaks. Sarah Millican is my go-to voice but there's a lot to choose from. I't doesn't measure distance but no problems when I run another app in the background to measure this when I have wanted it.

Just finished week 2, and I can feel that I'm getting better at running. I didn't start from 0 fitness, but the pacing is slow enough for any starting point. I really like that you can play your own music/podcast/audiobook in the background and that it tells you when you're half way, so you know when to turn around. I picked Denise Lewis as the voice on mine, and she is so encouraging, but also I feel like I don't want to let her down! Worth working through the programme and not skipping ahead!

Firstly, the programme is excellent. Trust it, and it can work - this has been proven thousands of times. Secondly, the app itself works very well; I've used it for 9 weeks and not had a single problem. Galaxy A73 and used the app at the same time as Spotify and Strava. Spotify volume was lowered so I could hear the coach each time. Nice work.

What's new

This update fixes the following:
- Carousel tiles in the Discover section of the app now scale with increased font size to 200%
- Addresses an issue where the screen reader can now read out the run title and the run counter time is read correctly
- User can now focus and select the Graduation Celebration Video using keyboard navigation as part of the graduation journey
- Some general colour contrast improvements have been made across the app
- Fonts in the app have been set to fixed