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It’s an easy to follow programme known the world over, and perfect for those new to running and need some extra support and motivation along the way.

The app features a choice of 5 great trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from broadcaster and former Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who have now helped over 2 million people like you start their own running journeys.


One You Couch to 5K features:


• A flexible programme that can be completed in as little as 9 weeks, or longer if you want to go at your own pace
• Easy to follow countdown timer so you can see and well as hear how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' the volumes so you can hear the instructions and motivations from your chosen trainer
• Signals a half-time bell when you get half way, so you know when to head home!
• Lets you track your progress and awards achievements as you move through the runs
• Lets you rate how you feel before and after each session to help acknowledge the immediate benefits for doing some physical activity
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums, offering loads of advice, tips and motivations to keep you on you on your fitness journey


One You is here to help you live more healthily and make the changes that matter most. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and we’ll help you reach your health goals.

It’s time to get off the couch and start running with the One You Couch to 5K app. Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking from couch potato, to 5k hero in just 9 weeks. So grab your trainers, download the app and follow the simple step-by-step instructions. It’s as easy as that!

There’s a choice of 5 trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who has helped hundreds of thousands of people start their our running journeys through the NHS Choices Podcast programme.

One You Couch to 5K features:

• Tried and tested programme known the world over
• Displays a countdown timer so you can see how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' volumes when your trainer speaks
• Signals a half-time bell, so you know when to head home!
• Lets you track your progress and awards progress as you move through the programme
• Lets you rate how you feel before and after each session
• Gives tips and advice for new runners, as well real life success stories
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums

One You is here to help you live more healthily and make the changes that matter. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and get going today!