Couch to 5K

One You Couch to 5K

Think you can't run? Surprise yourself.

BBC Get Inspired has teamed up with Public Health England's One You campaign to bring you the Couch to 5K programme. It has been especially designed for people who have done little or no running.

The One You Couch to 5K app guides people through a 9 week programme by encouraging them to run three times a week. This helps people to increase the distance they run little by little so that by the time they arrive at week 9 they are encouraged to run for half an hour, which is approximately 5k.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Download the free app now to join in: