Katherine
Get running with Couch to 5K
Starting something new like running can feel daunting, but you’re not alone. Lots of people feel this way at first.
NHS Couch to 5K is here to help you go from the couch to running 5km in just 9 weeks. Let’s take it one step at a time!
What is Couch to 5K?
Couch to 5K is a simple, free running plan for absolute beginners. It’s perfect if you want to get moving but don’t know where to start.
The plan has you running 3 times a week, with rest days in between and a fresh schedule to follow each week.
By the end, you'll be running 5K with confidence, no matter your starting fitness level or when you last exercised.
Did you know?
Couch to 5K was created by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running too!
How does Couch to 5K work?
With a trainer guiding you through your headphones, you’ll start with a mix of running and walking to ease you in. You can still play your favourite music in the background as you go.
In the first week, you’ll start with 1-minute runs, followed by a 90 second walk, going at a pace that feels right for you. Each week you'll run a little more.
As the weeks go on, you’ll build up your stamina and confidence and by the end you'll be running for 30 minutes without stopping.
You can complete the program in 9 weeks or longer, depending on what works best for you.
Who can do Couch to 5K?
Couch to 5K is for everyone, no matter your fitness level. Whether you’ve never run before or just want to get more active, this plan is for you.
It’s a gentle way to improve your fitness, and there's no pressure to keep up with anyone else. The key is taking it at your own pace and enjoying the journey!
Non-urgent advice: Speak to a GP if:
- you're worried about your health before starting an exercise plan like Couch to 5K
You should make an appointment to see a GP and discuss it with them first.
What are the benefits?
Running is great for your body and mind. It can:
- improve your heart and lung health
- help you manage your weight (when paired with a healthy diet)
- strengthen your bones and reduce the risk of osteoporosis
- boost your mood, ease stress, and give you more confidence
Remember, Couch to 5K will guide you through each run, so you don’t need to worry about planning. It’s all about starting small and building up gradually.
Just lace up your trainers, find a safe route, and take that first step!
NHS Couch to 5K app
A running programme for absolute beginners, Couch to 5K has helped millions of people like you start and maintain their running journey.
The app:
- sets a plan that builds week by week
- has a choice of trainers to help motivate you
- works with your music player
- connects you with the Couch to 5K community
Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.
How do I get started?
Starting your Couch to 5K journey is simple and exciting! Here’s how to begin, step by step:
Download the App
Get the free NHS Couch to 5K app on the App Store or Google Play.
Pick your first run day
Starting can be the hardest part, but once you pick your first run day, you’ve already made progress.
Plan your route
You might find it helpful to check a map before you set off, so you can focus on your run. The app’s half-time bell lets you know when to turn back. If running outside isn’t your thing, you can do your runs on a treadmill instead.
Wear comfy clothes
Wear whatever feels comfortable to move in, along with running shoes that support your feet, and a supportive bra if you need one. You’ll need your phone to hear your Couch to 5K coach, so if you don’t have a pocket, a running armband can help.
Stay safe
Be aware of your surroundings, especially if using headphones. Watch out for other pedestrians, cyclists and vehicles.
Running with a friend or in a group can make your runs safer and more enjoyable.
When running in the dark, make sure you can see where you're going and that other road users can see you too. Consider running along routes with plenty of lighting and wear reflective clothing.
Download and print the Couch to 5K plan
If you prefer a paper copy, you can download the Couch to 5K plan as a PDF to print out. It’s an easy way to keep track of your progress and have the plan handy whenever you need it.
Real-life stories from people who use Couch to 5K
My husband and my friends can't believe that I run now. It is so unlike me but I really love this! I wanted to find something I love and this is it.
The gentle, structured approach to learning to run is great for those of us who have always been terrified at the mere thought of it!
Emily
Wouldn’t have been able to start running without this app. It has given me the motivation and structure I have needed to become a runner.
Jade
Join the Couch to 5K community
Being part of the Couch to 5K community means you’re never alone on your journey.
Join the Facebook group or HealthUnlocked group to connect with others from across the UK, share your progress, and get support and motivation from people just like you.
You can do this
Every small step gets you closer to your goal. Take it at your own pace, and don’t forget to celebrate your progress.
The Couch to 5K community is cheering for you—let’s go!
