iPhone Screenshots


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 3.0.1

Introducing Laura, your new running partner and supportive voice of the NHS Couch to 5K podcast, who has helped hundreds of thousands of people like you feel more confident about running. Laura herself went from fitness phobe to keen runner with Couch to 5K programme. So now let her guide you through your sessions and support you every step of the way.

Ratings and Reviews

4.8 out of 5

931 Ratings

931 Ratings

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.

Helped me to enjoy running

Grover Netzer

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!

The perfect app to get started


I can’t recommend this highly enough. I’m very overweight and have never run but back in October I decided to start somewhere so it may as well be here. I chose Sarah Millican’s voice to coach me through and she was perfect. 9 weeks on and I can now run for 30 mins without stopping which I never thought I would be able to do. I am very slow but I love running (maybe jogging is more appropriate) and I’m keeping going to try to get faster and go further. This app measures how long you can run in minutes not distance and when I measured my distance today for my 1st run having completed the app, I discovered that in 30 mins I only cover 2.5 miles (0.6 short of the 5k). I’m going to keep going and enter a park run in a few weeks. If I can do it, you can do it!


Public Health England
129.5 MB
Health & Fitness
Requires iOS 9.0 or later. Compatible with iPhone, iPad and iPod touch.
Age Rating
Rated 4+
© Public Health England, 2018


  • Family Sharing

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

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