Running and Aerobic Exercises

Start Running with Couch to 5K

Starting to run can feel overwhelming, especially if you're not in great shape. The NHS Couch to 5K program helps you build up to running 5 kilometers over 9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan designed for complete beginners. It was created by Josh Clark to help his mom, who was in her 50s, start running.

The plan includes 3 runs each week, with a rest day in between, and it changes each week for 9 weeks.

How Does Couch to 5K Work?

Many new runners struggle with where to begin. It’s easy to do too much too soon and feel discouraged. Couch to 5K combines walking and running to help you gradually improve your fitness and stamina.

In Week 1, you’ll only run for one minute at a time, making it manageable and encouraging right from the start. You can finish the program in 9 weeks, or take longer if you prefer to go at your own pace.

Who is Couch to 5K For?

Couch to 5K is for everyone! Whether you’ve never run before or just want to be more active, this program is a free and simple way to get fitter. If you have any health concerns, it's a good idea to talk to a doctor before starting.

What are the Benefits?

Running has many benefits for your physical health. It doesn’t require much equipment—just a good pair of running shoes to keep you comfortable.

Regular running can improve your heart and lung health, help with weight loss, and may increase bone density, which is important for preventing diseases like osteoporosis.

Running also has mental health benefits. Completing Couch to 5K can boost your confidence as you achieve your goals. Plus, it can help reduce stress and combat feelings of depression.

Download the NHS Couch to 5K App

The NHS Couch to 5K app tracks your progress and offers a choice of 5 coaches to keep you motivated, including celebrities like Jo Whiley, Sarah Millican, and Sanjeev Kohli. The app also works with your favorite music.

• Download from the App Store

• Download from Google Play

How to Get Started

1. Download the NHS Couch to 5K app on your mobile device.

2. Choose your running times. Plan when you'll run to help stick to your schedule.

3. Plan your route. Use a map to decide where you’ll run so you can focus on your workout.

4. Consider safety. When running outside, be cautious if you're using headphones. Be aware of your surroundings and watch for cyclists and cars. If it’s dark, choose well-lit paths and wear reflective gear.

5. Get the right gear. The most important item is a good pair of running shoes.

Enjoy your running journey!