Q&A: Couch to 5k

A competitor runs in a Couch to 5k eventGetty Images

A competitor runs in a Couch to 5k event

As BBC Sport launches its new The Couch to 5K Podcast - presented by Giovanna Fletcher - we have the answers to some frequently asked questions to help you get started.

More than seven million people have downloaded NHS Couch to 5K - the ground-breaking free fitness app developed in partnership with BBC Sport.

Check out how to get started below.

What is Couch to 5k?

  • A free running plan for beginners.

  • The plan has you running three times a week and provides a fresh schedule each week.

How did Couch to 5k begin?

  • The Couch to 5K running plan was created by Josh Clark in 1996.

  • Josh wanted to get his mother - who was over 50 - to start running.

Can you do Couch to 5k on a treadmill?

  • If running outside isn't your thing, you can use a treadmill instead.

How long does Couch to 5k take?

  • You can complete the initial programme in nine weeks or longer, depending on the pace you wish to go.

  • Once users graduate from the nine-week programme, they can unlock access to Beyond Couch to 5K.

Is Couch to 5k free?

  • Yes, the NHS Couch to 5k app is free and accessible to anyone.

How do I get started?

  • Download the app (details below).

  • Pick a start date.

  • Plan a route.

  • Wear comfortable clothing and trainers.

  • Stay safe and be aware of your surroundings.

Where can I find a Couch to 5k plan?

You can join the seven million people who have already downloaded the app by clicking the links below:

What are the benefits?

  • Running can improve your heart and lung health...

  • And help you manage your weight (when paired with a healthy diet)...

  • And strengthen your bones and reduce the risk of osteoporosis...

  • And boost your mood, ease stress, and give you more confidence

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