Couch to 5K

Andrew Watson

'Running helps manage my blood pressure'

Andrew took up running after a routine medical check-up revealed he had high blood pressure.

Find your next challenge

Use our race finder to find an event near you to set your next challenge and stay motivated.

Helen Cleary

'My family's deaths were a wake-up call'

Helen Cleary took up running after losing her father and brother to heart disease.

Julia Dallyn

Mother and son bond over love for running

C25K graduate Julia tells how a shared passion for running brought her closer to her son.

Aftab Sarwar

'I took up running after losing a friend'

Father-of-two Aftab says he discovered running after losing a close friend through a heart attack.

Loraine Mosley

'I struggled to get out of the bath before C25K'

Loraine tells how she dropped three dress sizes after starting the Couch to 5K running plan.

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in 9 weeks.

How to run correctly

10 tips to improve your running technique and help you run faster over longer distances and avoid injury.

Do I need to stretch before exercising?

Whether you're a weekend warrior or competitive athlete, find out what the science says about the benefits of stretching.

Lorraine Beavis

'Running gives me a sense of achievement'

Lorraine is one of hundreds of Couch to 5K graduates who have signed up to parkrun.

Couch to 5K: week by week

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

My Couch to 5K diary

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

Life after Couch to 5K

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

'We took on the 5x50 fitness challenge'

Couch to 5K graduates tell how they teamed up online to take on the mighty 5x50 challenge.

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.

Running to music

Running to music can help you run more efficiently and for longer. Find out how to create your own playlist.

Running podcasts for C25K graduates

Take your running to the next level with new podcasts for Couch to 5K graduates.

Knee exercises for runners

Knee exercises to help you run better, run pain-free and avoid knee pain.

Interval training for runners

Find out how you can use interval training to improve your running speed.

Knee pain and other running injuries

The five most common running injuries, what to do if you get one, and how to prevent getting injured.

Overcoming the barriers to exercise

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

Running in winter

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

12-week fitness plan

A 12-week exercise plan for beginners combining running and strength and flexibility workouts.