NHS Couch to 5K 4+

In Partnership with the BBC

Department of Health and Social Care (Digital)

    • Free

iPhone Screenshots


Healthy changes start with little changes. Whether you want to lose weight, get more active or improve your mood, Better Health and Couch to 5K 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.

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 to guide and 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, presenter Jo Whiley, and our very own Laura, who have now helped millions of people like you start their own running journeys.

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 communities.

What’s New

Version 8.1.5

We regularly update the app to improve your experience. This versions contains some minor maintenance and bug fixes to the mental health support content.

Ratings and Reviews

4.8 out of 5
341.8K Ratings

341.8K Ratings

Unjair ,

Mr V

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.

k_irstin ,

This mama can! Great for mind and body...

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 :)

Gjxxxxxxxx ,

This will change your life.

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 💪🏻.

App Privacy

The developer, Department of Health and Social Care (Digital), indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Location
  • Identifiers
  • Usage Data
  • Diagnostics

Privacy practices may vary based on, for example, the features you use or your age. Learn More

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