Every step is a success
Join the thousands of people who have got active again with this easy and stress-free app
Every step is a success
The FREE ONe YOU Couch to 5k APP
Start with a walk and build up your confidence from there week by week – until you’re going further than you have in ages!
- Great for beginners or anyone who wants to get back into exercise
- Guided walking/running sessions with famous coaches
- No equipment or experience needed
But I’m rubbish at running!
Don’t worry – there’s no way to get it wrong! The most important thing is that you’re up and moving.
The app starts you off walking with just a minute of jogging, and builds up your energy and strength from there. You’ll be amazed how far you can go!
You can go at your own pace. You can go as far as you want. It’s all about how long you’re active for each week.
That means each time you get your trainers on it’s a little win.
How does it work?
The 9- week plan takes you on guided sessions, three times a week.
There’s no wrong way to do it, and you can go at your own pace.
The app developed by Public Health England and BBC Get Inspired has 5 great trainers to support and motivate you:
The 9-week plan takes you on guided sessions, three times a week.
There’s no wrong way to do it, and you can go at your own pace.
The app developed by Public Health England and BBC Get Inspired has 5 great trainers to support and motivate you:
- Comedians Sarah Millican and Sanjeev Kohli
- BBC presenter Jo Whiley
- Olympic gold medal athlete Michael Johnson
- And the original Couch to 5k trainer Laura
Every 30 minutes of exercise you do makes a big difference to your physical and mental health
- Builds confidence
- Great for your heart
- Helps with weight loss
- Feel energised
App features
- Build up to running for half an hour at your own pace
- Countdown timer tells you how long is left on your run
- Lets you play your own music while you listen to your trainer
- Half-time bell so you know when to head home
- See your progress and achievements as you move through the runs
- Rate how you feel before and after each session – you’ll see the difference!
- Connects to the HealthUnlocked community forums, offering loads of advice, tips and motivations to keep you going
Stay active during lockdown
Now that we’re spending so much more time at home and indoors, it’s hard to stay active.
Most of us have lost even the walk we did on our commute, or moving around the workplace.
That means it’s never been so important to get exercising.
Couch to 5k gives you a planned-out, easy to follow way to get active – and you can do it all whilst social distancing. That means:
- You can exercise alone, with members of your household, or with up to five people from outside your household.
- Stay 2 metres apart if you are running with someone from another household.
- If you have to stay home for a period of time you can always come back to the app & pick up exactly where you left off.
If Couch to 5k just isn't your thing...
Why not try Couch to Fitness?
An at-home exercise plan for beginners brought to you by Our Parks.
You can join in with online classes from the comfort of your own home, and get fitter at your own pace.
Bit by bit, you’ll feel fitter, when you stick to the free 9-week schedule.
It’s amazing what a difference it can make.
Being active is about finding out what works for you. Get Active is here to help you find local ways to be active, however fit (or unfit) you feel.
Get Active is operated by London Sport. We are a registered charity (charity number 1165100) and a company limited by guarantee registered in England and Wales under company number 08355406. Our registered office address is House of Sport, 190 Great Dover Street, London, SE1 4YB.
