Couch to 5K explained — how the NHS programme works

Couch to 5K (C25K) is a 9-week running programme designed to take complete beginners from no running to running 5 kilometres continuously. It is the most successful mass-participation running programme ever created.

How it works

The programme runs 3 times per week. Each session alternates run and walk intervals, with the running intervals growing week by week. Week 1 is 60 seconds running / 90 seconds walking. Week 9 is 30 minutes of continuous running.

The NHS app

The official NHS Couch to 5K app provides audio coaching for each session — the coach tells you when to run and when to walk, so you do not need to watch a timer. It is free on iOS and Android.

Tips for success

• Run slowly — many beginners run too fast and burn out. You should be able to hold a conversation throughout.
• Repeat weeks rather than pushing forward before you are ready.
• Three sessions per week with a rest day between each.

Track your progress with our free C25K tracker.