# NHS Couch to 5K — In Collaboration with the BBC > Official NHS Couch to 5K running program for beginners. (iPhone/iPad app by Department of Health and Social Care (Digital).) - Source: https://appshunter.io/ios/app/nhs-couch-to-5k/id1082307672 (this page in markdown: same URL + `.md`) - Developer: [Department of Health and Social Care (Digital)](https://appshunter.io/developer/1015850255) - Category: Health & Fitness, Lifestyle - Price: Free - Rating: 4.81/5 from 396,041 App Store ratings · 182 written reviews indexed - Age rating: 4+ - Requires: iOS 15.0 · 55 MB - Languages: American English - Released: 2016-03-05 - Data updated: 2026-09-05 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/nhs-couch-to-5k/id1082307672/reviews.md ## What is NHS Couch to 5K? Start on your Couch to 5K running journey with the Official NHS App, in collaboration with the BBC. Transform your health with the NHS Couch to 5K, the trusted companion for beginners seeking to kickstart their running journey. Whether you aspire to be a runner, lead healthier habits, boost your energy levels, or simply enhance your wellbeing, this app empowers you every step of the way.  Join millions who have successfully started their running and fitness journey with the renowned Couch to 5K plan. Be guided by expert and celebrity trainers, including renowned comedians, presenters, and Olympic icons, you'll receive tailored motivation and support throughout your run beyond to support your progress. Key Features: • Flexible Program: Adapt the plan to your pace, completing it in as little as 9 weeks or at a leisurely pace. • Countdown Timer: Monitor your progress with a visual and audible timer, empowering you to stay on track. • Music Integration: Seamlessly blend your preferred music with the app's instructions, ensuring a motivating and enjoyable experience. • Motivational Cues: Receive timely encouragement and guidance to keep you inspired and focused. • Progress Tracking: Track your achievements and celebrate milestones as you progress through the runs. • Community Support: Connect with fellow runners through online forums and in-person Buddy Runs. • Enhanced Graduation: Celebrate your success with a rewarding graduation experience and access to exclusive Beyond Couch to 5K features. Start your Couch to 5K journey today with the NHS's official app in collaboration with the BBC. It's the perfect solution for those looking for a new challenge and seeking a supportive and effective way to improve their physical and mental health and wellbeing. Download now and embark on the path to a healthier, more active you! You've got this! ## Key features - Flexible 9-week program - Countdown timer - Music integration - Motivational cues - Progress tracking - Community support - Graduation features ## Recent user reviews (10 of 182) All indexed reviews: https://appshunter.io/ios/app/nhs-couch-to-5k/id1082307672/reviews.md ### 5/5 — amazing *2026-09-03, version 10.3.1* 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! ### 5/5 — Fantastic *2026-08-31, version 10.3.1* Fantastic support after physio recommendation to assist with progress after Achilles snap. Done during months9-10 to get back to running. ### 5/5 — I love it *2026-08-31, version 10.3.1* This is such a good app as it keeps you fit and healthy while you can improve your mental health. I love it ### 5/5 — Didn’t realise how effective it would be! *2026-08-31, version 10.3.1* 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! ### 5/5 — Amazing *2026-08-30, version 10.3.1* 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. ### 5/5 — Amazing app *2026-08-29, version 10.3.1* Loved it ### 5/5 — Amazing *2026-08-29, version 10.3.1* Has been so amazing, gives me such good motivation and the constant words of motivation when running really helps you get there. ### 5/5 — Good but a bit eager *2026-08-29, version 10.3.1* Great app, helped get me back running after a few years break during which I had a baby. Only complaint is that the app tells you to have a day off between runs, and almost as soon as it gets past 48 hours from a run, you get a very condescending notification telling you how daunting it must be to run again after a break. A break it tells you to have. I think that a gentle ‘got time for a run?’ On 2nd day would be better. ### 2/5 — App *2026-08-28, version 10.3.1* I can’t get this app to show on my Home Screen ### 5/5 — Inspired and motivated *2026-08-28, version 10.3.1* At first I was dreading running but this app supported me and inspired me to keep going. Never been more confident in running. Super proud of graduating. Will definitely continue with this journey. Highly recommended! ☺️🏃‍♀️ ## Frequently asked questions about NHS Couch to 5K ### 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. ## Version history (last 5 releases) ### 10.3.1 — 2026-08-17 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' ### 10.3.0 — 2026-08-03 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' ### 10.2.0 — 2026-05-18 • New audio transcripts being introduced. For Reece Parkinson, Denise Lewis and Laura. • Accessibility and interface improvements. Including Bypass Blocks and 'Back to top' navigation on long content. • Updates to our privacy policy on how we collect and use your data. • General updates and improvements. ### 10.1.0 — 2026-03-24 - A week 5 check-in to reflect on your progress and help keep you motivated - Accessibility and interface improvements to make the app easier for everyone to use - Updates to our privacy policy to new users to reflect the data we collect about you during onboarding and how its used ### 10.0.0 — 2026-02-02 Just like your running journey, we are always improving! This update includes: • Additional audio transcripts for Jo Whiley and Sarah Millican • Fixing a navigation bug in the Discover sections of the app • Updated video player libraries for a better viewing experience ## More apps by Department of Health and Social Care (Digital) - [NHS Quit Smoking](https://appshunter.io/ios/app/nhs-quit-smoking/id687298065) - [NHS Food Scanner](https://appshunter.io/ios/app/nhs-food-scanner/id1182946415) - [NHS Drink Free Days](https://appshunter.io/ios/app/nhs-drink-free-days/id1196694906) - [NHS Active 10 Walking Tracker](https://appshunter.io/ios/app/nhs-active-10-walking-tracker/id1204295312) - [NHS Weight Loss Plan](https://appshunter.io/ios/app/nhs-weight-loss-plan/id1519208548) All apps by Department of Health and Social Care (Digital): https://appshunter.io/developer/1015850255 --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-05.*