Couch to 5k

Couch to 5kWhat is Couch to 5k?

The One You Couch to 5k is an app supported by the NHS that will guide you, week by week, to be able to run 5km within 9 weeks. It is suitable for everyone, and you can take it at your own pace, if you feel that you need to repeat a week, they encourage you to do this, rather than rushing through it. 

Who is Couch to 5k for?

Couch to 5k is for everyone. Whether it's your first time running, or you're just looking to be a  bit more active, Couch to 5k is a free and easy to follow way of achieving these goals. 

What are the benefits?

Running is a free and easy way to improve your physical and mental health, all you need to pay for is a pair of running trainers! It will improve your general health, and can also help you to lose weight, especially if you combine running with eating a healthy diet. 

Completing Couch to 5k can help to improve your mental health and confidence, it will feel like a huge achievement once you have completed the challenge. Being active and spending more time outside is a proven way to help depression, and your mood in general. 

How does it work?

The plan consists of 3 runs a week and runs for 9 weeks, there are rest days in between each run and it is very important that you take these, as your body will need to recover and rest in between the runs. You should always listen to your body, if something doesn't feel right, rest it properly or speak to a professional. 

You can choose from a number of "coaches", including celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson. You are able to track your progress on the app as well, and you can monitor how you feel after each run.

You can download the app by clicking on either the Apple App Store or Google Play button.
 App store logo Google Play logo

For more information about how each week will look, the NHS have provided a breakdown here.