NHS Couch to 5K
Physical Activity & Physiotherapy · NHS-commissioned · National service
NHS Couch to 5K is a free 9-week running programme for absolute beginners, delivered through a free podcast or app from the NHS
NHS Couch to 5K is a free 9-week running programme for absolute beginners, delivered through a free NHS app and a podcast on BBC Sounds hosted by Giovanna Fletcher. Three sessions a week, with rest days in between, build up gradually from short jogs and walking to running 30 minutes non-stop. The app offers a choice of trainers, works with your music and includes a half-time bell. Treadmill alternatives and Facebook and HealthUnlocked community groups support people of any fitness level.
Contact
Website: https://nhs.uk/c25k
Who it's for
Who they help: Adults of any fitness level
Eligibility: Anyone in the UK wanting to start running, regardless of fitness level
Not suitable for: No specific exclusions — open to anyone in the UK who meets the eligibility criteria above.
Information last verified June 2026. Printed from https://www.socialprescriber.co.uk/charities/nhs-couch-to-5k