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NHS Couch to 5K app

The app caters to all people with varying health and fitness levels, but particularly those that have not run 5km previous, or at least in the past 12-24 months.

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NHS Couch to 5K app	By Department of Health and Social Care (Digital)
	Features Goal setting – additional goals (around fitness, weight loss, motivation) can also be factored in during the creation of the running programme. Reminders – Reminder notifications provide motivation to keep up with running progress across the week, and the diary also helps with accountability. App community – the online community keeps users accountable and focussed on their running goal. Diary. Tracking.
Country of origin	United Kingdom
Clinical review	Read a clinical review below.
Security and privacy	Does the app: Collect medical information? No Require a login? Yes Have password protection? No Have a privacy policy? No Require internet access to use? Yes Read more about safety and security when using apps. Brochures: Tips to improve your privacy and security [PDF, 65 KB] Healthify He Puna Waiora, NZ Staying safe online(external link) Netsafe, NZ
Cost	Free
Advertisements	This app contains no ads.
How to get the app	(external link) (external link) (external link)

The Couch to 5K app is a good starting point for beginner runners who want a tailored program to help them achieve a goal of running 5km, with little to no previous running experience over an 8-9 week period.

It follows a structured plan of three workouts per week, alternating between walking and running to gradually build endurance. The app provides audio coaching, progress tracking, and notifications targeting motivation, making it easy to follow.

Developed by fitness experts, it's ideal for beginners looking to improve their fitness with a manageable and achievable plan

For the complete app description, go to the app website(external link), Google Play(external link), App Store(external link) or, for a more detailed review, see reviews below.

PROS	CONS
✔ User-Friendly – The tailored running plan makes it accessible for people with little to no running experience, reducing the risk of burnout or injury. ✔Motivation & Easy to Follow – The app provides audio coaching, clear guidance, and progress tracking, helping users stay on track and build confidence.	✘ Limited Customization – The program follows a set schedule, which may not suit everyone’s progress speed. Some users may find it too easy or too challenging depending on their base fitness to start. ✘ Lack of Strength or Cross-Training Guidance – While the app helps build running endurance, it doesn’t include strength training or stretching recommendations, which are important for preventing injuries.

PROS

CONS

✔ User-Friendly – The tailored running plan makes it accessible for people with little to no running experience, reducing the risk of burnout or injury.

✔Motivation & Easy to Follow – The app provides audio coaching, clear guidance, and progress tracking, helping users stay on track and build confidence.

✘ Limited Customization – The program follows a set schedule, which may not suit everyone’s progress speed. Some users may find it too easy or too challenging depending on their base fitness to start.

✘ Lack of Strength or Cross-Training Guidance – While the app helps build running endurance, it doesn’t include strength training or stretching recommendations, which are important for preventing injuries.

Clinical review

Reviewer: Simon Keepa, Physiotherapist
Date of review: March 2025
Platform: Apple
Comments: A great app, but the cost of the app may prohibit people once the free 7-day trial period has finished.
Safety concerns: No, this app is safe for users to engage with, providing they have no underlying health concerns that would inhibit them from using the app.
New Zealand relevance: Yes
Concerns: Nil.

Consumer guide – how to choose a health app
Clinicians guide – how to choose a health app
Physical activity topics
New Zealand-based apps
NZ Health App Library

Disclaimer: The NZ Health App Library is a free consumer service to help you decide whether a health app would be suitable for you. Our review process is independent. We have no relationship with the app developers or companies and no responsibility for the service they provide. This means that if you have an issue with one of the apps we have reviewed, you will need to contact the app developer or company directly.