What is Couch to 5k and how do I start?

A free beginner-friendly running plan from BBC Sport and the government’s Department of Health and Social Care is Couch to 5K.

Hunderte of thousands of non-runners have been able to complete 5 km thanks to the nine-week structured program.

Since its launch in 2016, the ground-breaking, free fitness app NHS Couch to 5K, developed in collaboration with BBC Sport, has received more than seven million downloads.

How can the NHS Couch to 5K app be downloaded?

Beginners are guided through the gradual transition from couch-bound spectators to confident runners by the app, which enables newcomers to run three times per week.

Users can gain access to Beyond Couch to 5K once they have completed the nine-week program. This new feature will encourage people to become more adept at running and help them increase their speed, endurance, and technique.

BBC Sport has also launched a new podcast on BBC Sounds – The podcast about the Couch to 5K. – presented by Giovanna Fletcher.

Jo Whiley, a presenter for BBC Radio 2, Charley Marlowe, and Lindsey Burrow, the widow of rugby legend Rob, join Fletcher in the opening episodes.

Fletcher said: “Being part of The podcast about the Couch to 5K. has been such a joy. Running can do wonders for your mind and body, and this podcast is all about offering support, motivation and a friendly voice to keep you going – no matter where you are on your journey.”

Minister for public health and prevention, MP Ashley Dalton, said: “We are committed to preventing ill health before it starts, including lowering the barriers to exercise and getting the entire country fit.”

The NHS Couch to 5K App is a fantastic illustration of this; it provides everything we need, including encouragement, support, and a welcoming voice that cheers you on every step.

Whiley, who appears in the first episode of the new podcast, used to dislike running but now works as a Couch to 5K app’s coach.

It’s one of the best things I’ve ever accomplished in a career, according to Whiley.

I’ve attended so many different festivals where people of all shapes, sizes, and fitness levels have come over and said “Capachat to 5K!” My life has been changed by it. “

The first episode of The podcast about the Couch to 5K. is available on BBC Sounds now. Further episodes will be released weekly from 5 May.

Do you have any inquiries? A: Couch to 5K is available on Q&amp.