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One You Couch to 5K

By Public Health England

This app is only available on the App Store for iOS devices.


The Couch to 5K app has been designed to get you off the couch and running in just nine weeks. So grab your trainers, download the app and follow the step-by-step instructions.

One You is here to help you live more healthily and make the changes that matter. Millions of people have already got running with Couch to 5k. Now it’s your turn!

Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking. All you have to do is choose a trainer and follow their instructions; it’s as easy as that!

Couch to 5K:

• Features a choice of celebrity trainers who tell you when to run and when to walk
• Displays a countdown timer so you can see how long you’ve got left of each run
• Lets you track your progress over the nine week programme
• Lets you rate how you feel after each session
• Gives tips and advice for new runners, as well real life success stories

So download this app, get off the couch and get started today!

What's New in Version 2.0.2

We have been listening to your feedback and we have redesigned the app with a focus on simplicity and ease of use.

This update is a complete redesign of the app and therefore your existing saved data will not transferred when updating the app. You will however have complete flexibility to start from any point in the programme, and continue from where you left off. So if you are already part way through the nine week journey you don’t need to start again.

The improvements are far reaching and include:
Overall improved usability and app performance
Fixes to known bug issues and crashes
Manage your music outside of the app via your preferred music player
Better integration between your music and your trainer, as volume automatically 'dips' when your trainer speaks
Auto-saves your run on completion
Reach and activate key milestones throughout the programme as you progress

iPhone Screenshots

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Customer Reviews

Helped me to enjoy running

I have just completed my 3rd run of the final week, so for me the app did it's job and I can now run 5K. However it did take me 14 weeks! The app is pretty simple to use, and I had no issues with using it with my music playlists. I thought the audible cues for the elapsed running time were great. I liked the fact that you could repeat runs if you had trouble completing them. Considering the price of the app (free), I don't have any major complaints. There are some little niggles though. Michael Johnson was my "coach", and while his prompts were great, I did find that his voice was a bit distorted at the settings I use for my music. Something else to watch out for, is that any phone calls received during your run, can pause the app and mess up the timings. Finally, although I was proud at finishing the challenge, it would be good to have a bit more of a fanfare for the final run!

Perfect training tool

I have never written an app review before, which shows how much I like this app. It is the perfect tool to get you running. I have just finished week 3 and have found the app an invaluable aid to keep me on track. There are a number of celebrities who voice the app and give you instructions regarding when to start running/walking and to give you tips on running. I have love having Sarah Millican instructing me. Would recommend to anyone starting out running training

Never thought I could do it!

This app started me into running and now the running bug has got me. I chose Michael Johnson as my trainer and he was definitely an inspiration to keep me company as I progressed. I found it very hard to switch from walk run walk to running 16mins non stop and again when it was time to run from 25mins up to 30 but .... I did it. And lost 2 stone! This time a year ago I could not run for more than a minute but can now run 30mins 3 x a day. Wishing I could extend MJ coaching to 10K now.

One You Couch to 5K
View in iTunes
  • Free
  • Category: Health & Fitness
  • Updated:
  • Version: 2.0.2
  • Size: 83.7 MB
  • Language: English
  • Developer:

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

Customer Ratings

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