How to start running with Couch to 5K
The free NHS Couch to 5K plan takes complete beginners to running 5K, or 30 minutes, in about 9 weeks with three short runs a week.
- Time
- 9 weeks, 3 runs a week of about 30 minutes
- Difficulty
- Easy
- Steps
- 7
- Checked
What you’ll need
- Comfortable running shoes Search Amazon for running shoes
- The free NHS Couch to 5K app
- Headphones
- Comfortable clothes; a sports bra if needed Search Amazon for sports bra
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Safety first
- Stop and get medical help if you have chest pain, feel faint or very short of breath.
- Ease off if something hurts, and see a GP or physio for pain that doesn't settle.
Step by step
-
Step 1: Check you're ready
Couch to 5K is designed for beginners. If you have a health condition or are worried about your health, speak to a GP before you start.
Next: step 2 -
Step 2: Download the app
Get the free NHS Couch to 5K app from the App Store or Google Play. You can choose a coach voice to talk you through each run.
Next: step 3 -
Step 3: Plan three runs a week
Put three runs in your diary with a rest day between each. Rest days let your body adapt and reduce injury risk.
Next: step 4 -
Step 4: Start with week 1
Week 1 alternates 1 minute of running with 1 minute 30 seconds of walking, with a brisk warm-up walk first. Run slowly: you should be able to talk.
Next: step 5 -
Step 5: Build up week by week
Each week the running gets a bit longer until you're running for 30 minutes without stopping by week 9.
Next: step 6 -
Step 6: Repeat weeks if you need to
It's fine to repeat a run or a whole week. Go at your own pace; the goal is to keep going, not to rush.
Next: step 7 -
Step 7: Celebrate and keep it up
When you finish, try a local parkrun or keep running three times a week.
Tips
- Run with a friend or join an online Couch to 5K community for motivation.
- Proper running shoes help; many running shops can check your gait.
When to call a professional
See a GP before starting if you have a heart or lung condition, or other health worries.
Questions people ask
What if I can't finish a run?
Repeat it next time. Slow down: most people start too fast.
Can I do it on a treadmill?
Yes, the app works anywhere.
Sources
Checked 9 October 2026. We wrote this guide in our own words, using:
- NHS: Get running with Couch to 5K (nhs.uk)
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