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NHS Couch to 5K

NHS Couch to 5K

In Collaboration with the BBC

396K ratings
182 reviews
🌟 Lifestyle
💪 Health & Fitness

Details

  • Released
  • Updated
  • March 5, 2016
  • August 17, 2026

Features

Developer

Department of Health and Social Care (Digital)
✨Promote your app ✨
NHS Couch to 5K video #1 for iPhone
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NHS Couch to 5K screenshot #9 for iPhone
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About

Embark on a beginner-friendly running program designed to get you to run 5K. Follow expert guidance, track your progress, and stay motivated with integrated music and community support. Achieve your fitness goals at your own pace.

✓Flexible 9-week program
✓Countdown timer
✓Music integration
✓Motivational cues
✓Progress tracking
✓Community support
✓Graduation features
Show original description

What's New in NHS Couch to 5K

10.3.1

August 17, 2026

Thanks for using Couch to 5K. Here's what's new in this update: • general updates and improvements to make the app faster and easier to use • we've fixed a bug with the app update pop-up, so it now lets you know when a new version is ready to download • we've updated how we describe our work with the BBC. 'In partnership with the BBC' now says 'In collaboration with the BBC'

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User reviews

Most RecentHighest RatedLowest Rated

amazing

this app got me from struggling to run 3 mins in a school sports track to running 5k on steep hills. I’ve never felt better in myself and my body so i’m so grateful!
Milsie <3Milsie <3

Fantastic

Fantastic support after physio recommendation to assist with progress after Achilles snap. Done during months9-10 to get back to running.
Cinema lover297Cinema lover297

I love it

This is such a good app as it keeps you fit and healthy while you can improve your mental health. I love it
Jelly12cat13Jelly12cat13

Didn’t realise how effective it would be!

I did my first 5k run and couldn’t believe it! Evidence it works! It took me longer than 9 weeks as I couldn’t fit three runs a week but still it helped me progress and survive the tough times. Thanks so much!
Knotty777Knotty777

Amazing

Can’t believe I have just run 5k! At nearly 50 having never run and smoked for 30 years I never thought this would be possible. But the app is so supportive and takes you through every stage with encouragement. I can now say I am a runner. Thank you.
Sp4rks50Sp4rks50
See 177 more reviews

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FAQ

What is NHS Couch to 5K?

NHS Couch to 5K is an official running program designed to help beginners gradually build up to running 5 kilometers. It offers a structured plan with expert guidance and motivational support.

How long does the NHS Couch to 5K program take?

The program is designed to be completed in as little as 9 weeks, but it offers flexibility to adapt to your pace. You can complete it at a more leisurely pace if needed.

Can I listen to my own music with NHS Couch to 5K?

Yes, the app allows seamless integration with your preferred music, ensuring a motivating and enjoyable running experience alongside the program's instructions.

Does NHS Couch to 5K offer community support?

Yes, the app connects you with fellow runners through online forums and in-person Buddy Runs, fostering a supportive environment for your fitness journey.

What devices is NHS Couch to 5K available on?

NHS Couch to 5K is available on iOS and Android devices, as indicated by its release on mobile platforms. The specific version 10.2.0 was last updated on May 18, 2026.

How is NHS Couch to 5K rated by users?

The app boasts an impressive rating of 4.8 stars from over 396,000 ratings, indicating a high level of user satisfaction with its effectiveness and features.

What is the age rating for NHS Couch to 5K?

NHS Couch to 5K has an age rating of 4+, making it suitable for a wide range of users looking to improve their fitness.

How often is NHS Couch to 5K updated?

The latest version of NHS Couch to 5K, 10.2.0, was last updated on May 18, 2026, suggesting regular updates to maintain and improve the application.