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It’s time to get off the couch and start running with the One You Couch to 5K app. Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking from couch potato, to 5k hero in just 9 weeks. So grab your trainers, download the app and follow the simple step-by-step instructions. It’s as easy as that!

There’s a choice of 5 trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who has helped hundreds of thousands of people start their our running journeys through the NHS Choices Podcast programme.

One You Couch to 5K features:

• Tried and tested programme known the world over
• Displays a countdown timer so you can see how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' volumes when your trainer speaks
• Signals a half-time bell, so you know when to head home!
• Lets you track your progress and awards progress as you move through the programme
• Lets you rate how you feel before and after each session
• Gives tips and advice for new runners, as well real life success stories
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums

One You is here to help you live more healthily and make the changes that matter. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and get going today!

What’s New

Version 3.0.3

- minor fixes

Ratings and Reviews

4.8 out of 5
65.1K Ratings
65.1K Ratings
pmciag ,

Very, very, very good but...

I hate running. I haven’t run in 25 years since cross country runs at school and even then I cheated and took short cuts or walked. However, being older and more stupid I wanted to set myself a goal hence CouchTo5k. The app is very good - starts slowly & builds confidence. There is one huge step that comes out of nowhere and is a real shock but it proves that the all the runs you’ve done have put miles in your legs and is surprising achievable. After that you know the end goal is achievable. I got to 5k 5 runs early - week 8 run 1 - by simply following the process, pushing hard but not stupidly hard. I had 3 horrible runs out of 22 - normally after big nights out tbh.

I do have 1 issue therefore not 5 out of 5. 5 minute warm up walk is not enough imo I had pain in my knees and ankles. The first 2 weeks were horrible until I looked online to find appropriate stretching exercises. The next 6 weeks were pain free.

As someone who has never run I would say this app has the potential to change life styles. I honestly love running now & feel healthier and get a huge sense of well being after every run. Running 3 times a week is now very much part of normal week and I hope it continues to be so for the foreseeable future.

Runningappuser123 ,

Very well designed programme

This programme is really well thought out. Every run is a challenge but it’s always achievable. Give it a try and you’ll surprise yourself. But two words of advice before you start:
First, be aware that this app works on time not distance. Despite the name, the objective after nine weeks is to be able to run non-stop for THIRTY MINUTES. Not everyone, certainly not every beginner, will cover exactly 5k in that time so if you’re target is 5k rather than 30 minutes you may find it takes a bit longer than nine weeks to get there.
Second, you will see a link to a C25k forum on something called Health Unlocked. Don’t ignore that. There’s tons of really helpful information on there and a really supportive, non-judgmental online community. It makes a huge difference if you have a read on there.
At 58 years old and more than two stone overweight, I’ve just this morning run 5k non stop for the first time, admittedly taking slightly more than 30 minutes, after ten weeks on this app. If I can do it so can you.

Siobhan Hible ,


I downloaded this app in January on a bit of a whim. I was a complete novice when I started - I’m definitely not an athletic person and have had a few health problems and injuries over recent years which made me feel like I was on the back foot when I started. But the programme was really easy to follow and the podcasts were incredibly encouraging (I chose Jo Whiley as my “celebrity trainer” and her words of encouragement got me through some really tough runs).

I wouldn’t say it was a piece of cake to complete, not for me at least, but it motivated me to put my trainers on 3 times a week and get out there - even on my birthday! The boost to my wellbeing, overall fitness and self-esteem has been noticeable to myself and to my friends and family over the 9 weeks of the programme, and I just wouldn’t have stuck at it without the structure of this app. I now plan to go back through it, jogging in the walk sections and running faster in the run sections so that I can keep up the good work. I wouldn’t hesitate to recommend this app.


Public Health England
135.9 MB
Health & Fitness

Requires iOS 9.0 or later. Compatible with iPhone, iPad and iPod touch.



Age Rating
Rated 4+
© Public Health England, 2018


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    Up to six family members will be able to use this app with Family Sharing enabled.

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