Get running with Couch to 5K


Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit

NHS Couch to 5K will help you gradually work up towards running 5K in just 9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

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?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we’re just getting started.

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.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you’ve never run before or if you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see your GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it’s an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There’s evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Download NHS Couch to 5K

Download the free Couch to 5K podcasts.

The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it’s time to walk.

The podcasts also feature music to motivate you through the workout. They’re designed to take you on 3 runs each week, leaving at least 1 day of rest in between each run.

There’s 1 podcast for each week of the plan – except in weeks 5 and 6, which feature 3 individual podcasts.

This is because weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time.

How do I get started?

1. Download the Couch to 5K podcasts to your mobile device or computer. If downloading to a computer, you’ll then need to copy the podcast on to your mobile device.

2. When will you run? The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.

3. Plan your route. You may want to look at a map to plan your route first so you can focus on running. There are lots of great websites out there to help you with this.

4. Think about safety. If you’re planning to run outdoors, bear in mind that you may be less aware of your surroundings if you’re wearing headphones. Watch out for other pedestrians, cyclists and vehicles. When running in the dark, make sure you can see where you’re going and that other road users can see you. Consider running along routes with adequate lighting or wearing reflective clothing.

5. What gear? The most essential piece of kit is a pair of running trainers. Read our guide to buying new running shoes.

One You Couch to 5K app

The One You Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

Download the app now.

Fighting fit: The ODI on courting startups to use open data to get the UK moving

Fighting fit: The ODI on courting startups to use open data to get the UK moving

The Open Data Institute is aiming to change the fact that millions of people in the UK are inactive, and is using open data and startups to help engage citizens to exercise.


With around 18 million people in the UK classed as living inactive, sedentary lifestyles, the Open Data Institute (ODI) is on a mission to get more of the population moving and keeping fit.

To this end, the organisation is encouraging the startup community to harness the power of open data to create products and services that could encourage more people to make working out a more regular part of their everyday routine through its OpenActive initiative.

ODI’s head of sector programme, Chris Pett, said at its Not So Sporty Sports Day event on 16 August 2018 that OpenActive is “about finding a way to make it easy for people to discover and book activities that they want to take part in and get a habit of regular exercise in their lives”.

The ODI is partnering with Sport England and co-working space provider Huckletree on the startup accelerator portion of the project, to provide desk space, mentoring and advice to 10 of the participating startups until November 2018

They will also receive advice on marketing and legal matters, as well as access to a network of investors, thanks to the other partners in the programme such as Innovate UK and entrepreneur supporter Octopus Ventures.

Furthermore, the startups can use ODI’s open data to access information about local exercise opportunities, which they can potentially use to create their offerings.

“[The accelerator] is supporting startups through a process of learning about what the real needs for both users in the market and for business opportunity are, and what the real needs out there are,” added Pett.

“How can they uncover those needs and create products and services that really match them and will create a sustainable business for them, but are also going to get people to be more active?”

This, in turn, should pave the way for the participating startups to develop their initial product ideas even further.

“This is helping the startups see a way from their initial concept, through testing and iterating that idea, meeting potential suppliers of the data that they need to build their products on, figuring out how to get the data quality and the availability of that data up,” he said.

“And in finding out what is an investable proposition at the other side – so, at the end of the process, they will be able to present to the market.”