A man walking his dog on a beach

Couch to 5K

One of the biggest challenges a novice runner faces is not knowing how or where to begin. Often when trying to get into exercise, you can overdo it, feel defeated and give up when you’re just getting started.

Couch to 5k is a simple running plan for beginners, that is designed to help you build your way up from nothing, to being able to run 5km over the course of several weeks.

You can download a weekly podcast, or get the full programme as the One You Couch to 5k app, and a virtual coach will guide you through the 9-week programme.