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 collaboration 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 collaboration 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

Worked brilliantly for me, both the app and the programme. Love the way it automatically pauses and then resumes audio when the coach speaks. I graduated and can now comfortably run 5k, or even 10k, so I'm very happy with the result. I just docked one star because there seems to be no easy way to transfer the data between devices, so if I wanted to use it on my new phone I would have to start again from scratch. I have mild autism and this would drive me mad if I were still mid-programme!

Fantastic app, 100% recommend. Getting back into running after my injury felt impossible, but this app has really helped with pacing and having a supportive voice in my ear. Love how it can automatically pause or lower the volume of my music so I can hear the instructor! Although don't beat yourself up if you have to repeat runs. I've been stuck on week 5 for 4 weeks! Going from 8 mins to 20 mins straight is a massive leap and I doubt many can do it first time 😅

Great app. Easy to use interfaces. I really appreciate the graduate runs. One feature request I have is for the ability to backup the data and restore in another phone. I initially chose not to migrate apps during the setup of my new phone. Once I installed the app, I had to rerun W9 runs to unlock the graduate runs; which is fine, but the history is not available on the new phone. It would be great to be able to copy the data over from the old phone. Kudos to the developers and Steve Cram!

What’s new

What's new:
- New audio transcripts being introduced. For Reece Parkinson, Denise Lewis and Laura.
- Accessibility and interface improvements. Including Bypass Blocks and 'Back to top' navigation on long content.
- Updates to our privacy policy on how we collect and use your data.
- General updates and improvements.