4.8
55.9K reviews
1M+
Downloads
Content rating
Everyone
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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
Updated on
Mar 21, 2024

Data safety

Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
No data shared with third parties
Learn more about how developers declare sharing
This app may collect these data types
Personal info, App activity, and App info and performance
Data is encrypted in transit
Data can’t be deleted

Ratings and reviews

4.8
55.7K reviews
Gareth Cottrell
March 23, 2024
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.
3 people found this review helpful
Department of Health and Social Care (Digital)
March 27, 2024
Thanks for your amazing review and support Gareth. Congratulations on graduating and hope get to try out the new Beyond Couch to 5K runs we have recently introduced.
Amy Holmes
March 8, 2024
I never thought I'd be a runner, but here I am really enjoying it. its definitely challenging but you can set your own pace and take as much time as you need. I've just finished week2 and don't feel quite ready for week3, so I'm going to repeat week2 to make sure I can do it comfortably. Absolutely loving it, helping with physical and mental fitness loads😁
7 people found this review helpful
Lulu Frenett
February 4, 2024
Really enjoying running with this app. I've used a few and this one is no different in terms of ease of access, running intervals and layout but I like the fact that you can tailor your voices! So I've got Sarah Millican training me and it's so lovely! Also it's free! No, not just for a trial but properly free. I'd like them to make a 10K one next so I can keep going!
19 people found this review helpful