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Couch to 5K is back!

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Couch to 5K app 2022

The ever popular Couch to 5K app

As the days slowly grow longer the bright, crisp mornings of winter are a great time to get moving and start burning off those extra kilos you’ve put on over the festive season.  The Couch to 5K app was created to help anyone go from the couch to running 5K in only 9 weeks and is so well liked as it makes running accessible to almost everyone and encourages people to progress at their own pace.

The 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.

Choose your narrator

If you download the app you can choose your trainer from radio DJ Jo Whiley, comedian and actor Sanjeev Kohli, sports presenter and former athlete Denise Lewis OBE, BBC presenter Yasmin Evans, comedian Sarah Millican, BBC presenter Reece Parkinson, or Laura Hamzic who helped develop the app when it was first devised. Each of these trainers help to keep you motivated as you work through the 9 week running course at your own pace.

If you don’t have a smartphone, but would still like to follow the Couch to 5K programme then you can follow the instructions on the NHS website.

The hugely popular Couch to 5K run app

Originally devised in a joint venture between what was at the time PHE (Public Heath England) and the BBC, the Couch to 5K app has proved to be a massive success and it already had over 5 million downloads in July of 2021 – Couch to 5K app hits 5 million downloads

Running is great for body and mind and it’s a wonderful way to start your day getting lots of fresh air in your lungs and it can become quite addictive as you progress little by little and you naturally want to see just how far you can push yourself and go that bit further each time you run.

Running can be a great way to lose weight so it’s a great activity to include as part of your fitness journey. So, why not put your running shoes on and give Couch to 5K a go!  You never know, you surprise yourself end up being one of those people that loves running!

You can find out more about this FREE app and download it on our Couch to 5k app page Our Be Active page also has details of the Wimbledon Common Parkrun where you can join lots of other runners for FREE every Saturday morning and run around the common at your own pace!