runABC wishes many happy returns to the NHS Couch to 5K app, which celebrated its 10th birthday this week (21/04/26) by announcing it had surpassed 8 million downloads and supported more than one billion minutes of movement since its launch in 2016.

Couch to 5K was created by Josh Clark, a new runner who wanted to help his 50-something mum get off the couch and start running too.

The app, a collaboration between the BBC and the Department of Health and Social Care, is a beginner-friendly running plan to help people go from non-runners to completing a 5K within nine weeks.

The NHS Better Health Couch to 5K website describes the programme as: "Couch to 5K is a simple, free running plan for absolute beginners. It’s perfect if you want to get moving but don’t know where to start. The plan has you running three times a week, with rest days in between, and a fresh schedule to follow each week. By the end, you'll be running 5K with confidence, no matter your starting fitness level or when you last exercised."

The NHS says that regular running has been shown to reduce the risk of long-term illnesses, such as heart disease, type 2 diabetes, and stroke, and help maintain a healthier weight and improve mood and wellbeing. Specifically, running can improve your heart and lung health, help you manage your weight (when paired with a healthy diet), strengthen your bones and reduce the risk of osteoporosis, boost your mood, ease stress and build more confidence.

As with any training plan, be prepared for setbacks and missed sessions, as life can get in the way. The nine-week programme can be paused and started from scratch again if needed. Everyone's Couch to 5K journey is different. Remember, the first step outside the front door is the hardest!

You can download the NHS Couch to 5K app on Android here and on Apple here.

With the Couch to 5K programme under your belt, why not join the fully inclusive parkrun community for your first 5K? Click here to find a parkrun near you.

Photo courtesy of parkrun Marketing