NHS Couch to 5K

Name: NHS Couch to 5K
Rating: 4.8 (399995 reviews)
Author: Department of Health and Social Care (Digital)

In Collaboration with the BBC

Only for iPhone

Free

400k Ratings
Age Rating

9+
Years
Chart

No. 35
Health & Fitness
Developer

Department of Health and Social Care (Digital)
Language

EN
English
Size

58
MB

iPhone

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 & Reviews

4.8

out of 5

400k Ratings

Mr V
16/05/2021
Unjair
This is a great app, if you bring a bit of intelligent decision-making to the table. Was 46 and nearly 21stone, started using the app. Couldn’t run more than 5 mins without feeling busted, fortunately having a background in sport, my body remembered the sensation of physical movement. Kept progressing with the app until now, I can run for 30 mins without too much trouble, and am well-under 19 stone. A way to go, but a good start. As the app says, should repeat weeks if you feel you need (the intelligent decision-making part. Started on some of the weeks for a good 3-4 weeks until it became fairly easy before moving on. Yes, completing the app too much longer than 9 week, but too me more than 9 weeks to get so out of shape, so fine if takes me more than that to be able to run for 5k. As for another reviewer who underrated the app for not having enough encouragement from coaches, this completely subjective, a I really don’t like to have coaches all up-in-my-ears every few minutes interrupting my music. The coaches do intervene at critical points, otherwise they leave you alone to get on with your run, which I think is great. Definitely the best app for beginners. Just don’t park your decision-making/judgement at the front door when you head outs side for your run. Even if you have to slow things right down (both running pace and moving through the weeks), as long as you’re maintaining some form of progress, then the app is doing its job.
Mr V
16/05/2021
Unjair

This is a great app, if you bring a bit of intelligent decision-making to the table. Was 46 and nearly 21stone, started using the app. Couldn’t run more than 5 mins without feeling busted, fortunately having a background in sport, my body remembered the sensation of physical movement. Kept progressing with the app until now, I can run for 30 mins without too much trouble, and am well-under 19 stone. A way to go, but a good start. As the app says, should repeat weeks if you feel you need (the intelligent decision-making part. Started on some of the weeks for a good 3-4 weeks until it became fairly easy before moving on. Yes, completing the app too much longer than 9 week, but too me more than 9 weeks to get so out of shape, so fine if takes me more than that to be able to run for 5k. As for another reviewer who underrated the app for not having enough encouragement from coaches, this completely subjective, a I really don’t like to have coaches all up-in-my-ears every few minutes interrupting my music. The coaches do intervene at critical points, otherwise they leave you alone to get on with your run, which I think is great. Definitely the best app for beginners. Just don’t park your decision-making/judgement at the front door when you head outs side for your run. Even if you have to slow things right down (both running pace and moving through the weeks), as long as you’re maintaining some form of progress, then the app is doing its job.
50+ years old and winning!!
10/07/2024
ginger eyebrows
Decided I needed to do something about my failing menopausal body and Couch to 5 K ticked the cardio box for me. I live rurally and after taking my life in my hands on the narrow country roads on the first run (even walking the dog is a dangerous sport!) I decided the safest option was to buy a cross trainer or running machine. £50 lighter and a second hand cross trainer in the boot of my car and I was away on my Couch to 5K journey. I won’t lie. I gave up after two “runs” as I wasn’t motivated enough, life got busy, and the cross trainer sat in the kitchen making me feel guilty (but useful for airing out wet coats I must say). After 3 months or so I had an epiphany; I either let my body take over my life or I take control of my body and so I stepped on the cross trainer and have never looked back. Yes, you may think you are going to die on your first runs but my gosh, the buzz as you complete each stage is worth it and let me tell you, everyone who knows me knew when I’d finished the first 9 weeks! So proud of myself. I’ve been active now for over 6 months returning back again to the beginning of the app and progressively making my way up the challenging cross trainer programs. I run up the stairs at work, I can bend and stretch, my legs and knees are toned and I can walk the hills for miles now. It complements the muscle building exercises I do brilliantly. Try it, if you give up that’s okay as long as you go back and try again. It’s worth it I promise and your future you will thank you for it.
50+ years old and winning!!
10/07/2024
ginger eyebrows

Decided I needed to do something about my failing menopausal body and Couch to 5 K ticked the cardio box for me. I live rurally and after taking my life in my hands on the narrow country roads on the first run (even walking the dog is a dangerous sport!) I decided the safest option was to buy a cross trainer or running machine. £50 lighter and a second hand cross trainer in the boot of my car and I was away on my Couch to 5K journey. I won’t lie. I gave up after two “runs” as I wasn’t motivated enough, life got busy, and the cross trainer sat in the kitchen making me feel guilty (but useful for airing out wet coats I must say). After 3 months or so I had an epiphany; I either let my body take over my life or I take control of my body and so I stepped on the cross trainer and have never looked back. Yes, you may think you are going to die on your first runs but my gosh, the buzz as you complete each stage is worth it and let me tell you, everyone who knows me knew when I’d finished the first 9 weeks! So proud of myself. I’ve been active now for over 6 months returning back again to the beginning of the app and progressively making my way up the challenging cross trainer programs. I run up the stairs at work, I can bend and stretch, my legs and knees are toned and I can walk the hills for miles now. It complements the muscle building exercises I do brilliantly. Try it, if you give up that’s okay as long as you go back and try again. It’s worth it I promise and your future you will thank you for it.
This mama can! Great for mind and body...
24/05/2020
k_irstin
After having 2 kids and juggling everything life has to throw at me - I was firmly at the back of the line for time. Working long hours in the city means I don’t get home til gone 7 most evenings and going back out to the gym was absolutely not going to happen. Feeling bad about my weight and lifestyle I needed a change. Enter c25k... I can’t express how much this app will change your life. I started with Sarah for weeks 1 & 2 and she was brilliant then moved onto Jo when I needed more motivation to keep going on the longer runs and I must say Jo is fantastic, giving tips throughout and good for getting through those tough sections. The way the runs are designed is pure genius, no matter how tough it gets you can get though them as the relief of a walk is only around the corner. I did hit 5k on one of my runs in week 4 and then started hitting it more regularly from week 6/7 onwards. But it’s not about the distance it’s about persevering thought the run sections, and that’s what’s helped my mindset. I feel happier, healthier and stronger than I have in a long time. My husband has also started so we have something new to talk about. We’ve signed up to Strava as well and record all our sessions so we have some positive competition. We’ve got more energy and that little bit of me time away from the chaos of our home is just heaven. You’ll love running before no time. Absolutely 🌟🌟🌟🌟🌟 from me :)
This mama can! Great for mind and body...
24/05/2020
k_irstin

After having 2 kids and juggling everything life has to throw at me - I was firmly at the back of the line for time. Working long hours in the city means I don’t get home til gone 7 most evenings and going back out to the gym was absolutely not going to happen. Feeling bad about my weight and lifestyle I needed a change. Enter c25k... I can’t express how much this app will change your life. I started with Sarah for weeks 1 & 2 and she was brilliant then moved onto Jo when I needed more motivation to keep going on the longer runs and I must say Jo is fantastic, giving tips throughout and good for getting through those tough sections. The way the runs are designed is pure genius, no matter how tough it gets you can get though them as the relief of a walk is only around the corner. I did hit 5k on one of my runs in week 4 and then started hitting it more regularly from week 6/7 onwards. But it’s not about the distance it’s about persevering thought the run sections, and that’s what’s helped my mindset. I feel happier, healthier and stronger than I have in a long time. My husband has also started so we have something new to talk about. We’ve signed up to Strava as well and record all our sessions so we have some positive competition. We’ve got more energy and that little bit of me time away from the chaos of our home is just heaven. You’ll love running before no time. Absolutely 🌟🌟🌟🌟🌟 from me :)
This will change your life.
17/08/2019
Gjxxxxxxxx
When I started this I couldn’t even get half way through week 1 run 1. I tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. I don’t usually get in from work until 7-8pm so always told myself that I didn’t have time to do it but then decided that as I was down about my body and had the fitness level of a slug, that I needed to change. It’s strange but I actually feel like I have more time in the evenings now, I get so much more done and the evenings feel so much longer than the days of getting in and just slouching on the sofa.This has completely changed my life, I am the fittest I have ever been and feel so good about myself in general - I think it’s important to note that the mental change in me and my happiness and positivity is as important if not more important than the physical change from doing this programme.It’s not easy and sometimes you have to really push yourself, but the app definitely helps you to do that. My coach was Jo and she was awesome.If you are considering getting this app seriously do... get out there and do it, it’ll change your life and if I can do it you definitely can 💪🏻.
This will change your life.
17/08/2019
Gjxxxxxxxx

When I started this I couldn’t even get half way through week 1 run 1. I tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. I don’t usually get in from work until 7-8pm so always told myself that I didn’t have time to do it but then decided that as I was down about my body and had the fitness level of a slug, that I needed to change. It’s strange but I actually feel like I have more time in the evenings now, I get so much more done and the evenings feel so much longer than the days of getting in and just slouching on the sofa.This has completely changed my life, I am the fittest I have ever been and feel so good about myself in general - I think it’s important to note that the mental change in me and my happiness and positivity is as important if not more important than the physical change from doing this programme.It’s not easy and sometimes you have to really push yourself, but the app definitely helps you to do that. My coach was Jo and she was awesome.If you are considering getting this app seriously do... get out there and do it, it’ll change your life and if I can do it you definitely can 💪🏻.

Thanks for using Couch to 5K. Here's what's new in this update: • general updates and improvements to make the app faster and easier to use • we've fixed a bug with the app update pop-up, so it now lets you know when a new version is ready to download • we've updated how we describe our work with the BBC. 'In partnership with the BBC' now says 'In collaboration with the BBC'

Version 10.3.1 5 days ago

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Information

Provider: Department of Health and Social Care (Digital)
Size: 58 MB
Category: Health & Fitness
Compatibility: Requires iOS 15.0 or later.

iPhone
Requires iOS 15.0 or later.

iPod touch
Requires iOS 15.0 or later.

Apple Vision
Requires visionOS 1.0 or later.
Languages: English
Age Rating: 9+

9+

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Health or Wellness Topics