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Couch to 5K

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in nine weeks.

Running in the cold

Don't let cold weather put you off running. Use these tips to stay on track in winter.

The Couch to 5K nine-week plan

A week-by-week description of the nine-week Couch to 5K podcasts.

Couch to 5K: tips for new runners

Expert advice to get you started with Couch to 5K, including what to wear, stretching and running technique.

Andy Stevenson

'Couch to 5K helped me lose weight'

When Andy Stevenson looked for an exercise to lose weight and get fit, he found the NHS Couch to 5K training plan was just right.

Overcoming the barriers to exercise

Find out the most common barriers to exercise and get advice on how to overcome them.

Laura St Quinton

'C25K got me off the sofa'

Laura St Quinton was a fitness phobe before she discovered the Couch to 5K running programme.

My Couch to 5K diary

A runner's diary charting the highs and lows of the nine-week Couch to 5K plan for beginners.

Christine and Stewart Logie

'Our Couch to 5K journeys'

Christine and Stewart Logie share their experiences of taking part in the Couch to 5K running programme.

Angela Sherwin

'C25K boosted my self-confidence'

Angela Sherwin, 42, says the Couch to 5K running plan has improved her self-confidence.

Life after Couch to 5K

Great tips to keep you motivated once you've completed the Couch to 5K running programme.

Get ready for summer

Sign up today for one of our free diet and fitness action packs and get a free five-day pass at Fitness First.

Get running with Couch to 5K

Download these audio podcasts, follow the plan and you'll be running 5km in just nine weeks.

Download the Couch to 5K podcasts

Couch to 5K forum

Share your experiences of following our Couch to 5k podcast series in this forum. Share advice and tips or ask for support.

Most recent post

forum comment
  • Re: Much better today!
    Today I went out for Week 4, Run 2 (repeated).  I was back on my trail run - quieter than out on ...

forum comment

What's Your Sport?

Link to What's Your Sport tool

Find the Olympic sport that's right for you

Exercise: getting started

Step-by-step sport and exercise guides to help you get more active and stay motivated.

Health and fitness

Boost your health and fitness with fun and practical ideas to help you get into shape.

Get fit for 2012

Get into the Olympic spirit and kickstart your active lifestyle for London 2012.