The Couch to 5K programme is a great way to improve your running ability! Each session is 30 minutes, comprised of walking and running routines to build your stamina. It’s the perfect solution to making the most of your daily exercise guidelines and improving your skills over a course of 9 weeks with 3 weekly runs.

The programme is designed for beginners to gradually build up their running ability so they can eventually run 5 km without stopping. The pace of the 9-week running plan has been tried and tested by thousands of new runners. However, you can do it at your own pace and repeat any one of the weeks until you feel physically ready to move on. Structure is really important for motivation, so try to allocate specific days of the week for your runs and stick to them and give yourself rest days too.

The app

Download the app from your app store to get started and track your progress.


You can choose which celebrity coach you want to motivate and keep you going. I chose Michael Johnson 13 time Olympic and World Championship gold medallist to encourage me to run. You can also choose Radio DJ, Jo Whiley; comedian and actor, Sanjeev Kohli; or comedian Sarah Millican who will talk you through your run and support you every step of the way.

Make sure to abide by the government guidelines, keeping 2m distance between you and others but I hope you enjoy this programme as much as I do. It really works!

By Gabby

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