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 features a choice of 5 great trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from broadcaster and former Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who have now helped over 2 million people like you start their own running journeys.
One You 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
• 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
• Lets you rate how you feel before and after each session to help acknowledge the immediate benefits for doing some physical activity
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums, offering loads of advice, tips and motivations to keep you on you on your fitness journey
One You is here to help you live more healthily and make the changes that matter most. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and we’ll help you reach your health goals.
- Fixed Audio for Week 5 Run 3 for Sarah Millican now playing corrected audio
- You can now personalise your run reminders - pick a time that works best around your routine
- Celebrate your successes with a new graduation celebration
- Under the hood improvements to improve app functionality
- Minor Bug fixes to give you the best possible experience
Ratings and Reviews
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 💪🏻.
I was the epitome of ‘couch’ now I’m a runner
I work from home, some days I did less than 100 steps - that should give you an idea of my fitness levels and how sedentary I was. I started this, and I have no idea why. I woke up one day and I was like, I NEED to do something to improve my fitness. I didn’t tell anyone because I wasn’t sure I’d be able to do it, and the first day running 60 seconds was TOUGH. I struggled, but here I am, graduating today and running for 30 mins straight, and with two brisk walks either side. I’m not the fastest, I’ll never be a natural runner, I don’t love it, but I LOVE what couch to 5k has done for me. If you’re doubting yourself, don’t. If you’re worried about stepping it up each week, don’t - your body can surprise you. I had shin splints really bad, go and get your gait measured and get some decent shoes (I recommend ASICS). I had Sarah as my coach on this plan and she was amazing. I tried running without her a few times and didn’t get very far, having her in your ear encouraging you is brilliant. There’s one week where they’ve uploaded the wrong week, so you get two weeks of coaching the same with Sarah. To avoid this, pick a different coach and use them that week. Then swap back to Sarah. :)
Thank you Couch to 5K for helping me improve my fitness and making me a runner!!! I’ll continue to do this app!
Brings back hope
I was extremely fit until 4 years ago. I used to swim, cycle, run, skateboard and for a while, I even trained for parkour. Owing to life events, I had to stop some of them and reduce the number of times I worked out. In the last year alone I gained 15 kgs and got to a mental state where I thought the old days were gone. It is much harder to run or jump or climb stairs when you’re heavier. I’ve done couchto5k for 3 weeks now and it brings back hope that I’ll get back to my old state. To have it all for free is an unbelievable advantage.
I’ve read some negative comments in here and frankly the only criticism I would consider legitimate is when people say 5 minutes of warm up isn’t necessarily sufficient for everyone. Some people might need more, some less. Maybe you could add a feature so they can set their own duration and that should fix it. Maybe you can ask for their height, weight, age and the last time they worked out and create a formula that brings out a warm up duration. It wouldn’t need a math professor imo. All the requests for motivational while running and route planning may be asking for too much. I also keep STRAVA on while running to see the stats of my run every day. I guess Nike Run Club also does that for you.
I love C25k
Up to six family members will be able to use this app with Family Sharing enabled.