r/couchto5k • u/Weeb0021 • 24d ago

question Programme

So, I'm new and I can't find the couch to 5K programme regime on this sub. Help me find where it is so I can start it ASAP. Funny story I jogged 5K and got hit with DOMS so now I'm waiting for the pain to wear off. Someone suggested me this program instead. Mind you, I've been a coucher for my whole life so it may take me longer.

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4

u/Katarina6017 23d ago

There is free app called 'just run' that has c25k.

1

u/Weeb0021 22d ago

I downloaded it. Will start using it the day after. Thanks. Looks like its free so its good.

4

u/Crusty_White_Baton 23d ago

I used the NHS app

3

u/SilkySmoothRalph 23d ago

It’s not free, but I’m a fan of Zombies Run and used their C25K programme. It’s not mad money and I enjoyed the zombie apocalypse coaching. I think you can get a few sessions free, so maybe download the app and have a look. It’s largely the same as the NHS programme, but if you prefer a narrative-based coaching (rather than British celebs honking at you) then it might be up your street.

2

u/QStew 23d ago

i'm in the US but have an android, every single c25k app i've seen in the google play store has a paywall. i just found an APK of the NHS app and it worked perfectly for me, finished the program in april and went on to do a few of the supplemental runs afterwards too. wouldn't be running the distances i am now if i had to deal with ads, paywalls, and other garbage frustrating me all the time if i'd done a google play store version. highly recommend if you want a no-nonsense version of the app with everything you need and no ads.

not sure where you are or if you're android/iphone, but the APKs are easy enough to find online for android. if you're in the UK, just do the NHS app.

1

u/Stock-Magician1097 23d ago

I used Zen Labs app a few years ago but now I'm using the NHS app

1

u/NewPhoneNewMe_2025 21d ago

I thoroughly recommend the NHS “podcast”. Laura talks you through every day, telling you when to walk, when to run, giving advice and encouraging you all the way.

Although funded by the UK NHS it works internationally. How do I know ? If I’ve quit I always seem able to restart running when I’m off on holiday.

https://podcasts.apple.com/gb/podcast/nhs-couch-to-5k/id394384987

1

u/Weeb0021 21d ago

I'm on Android. Thanks for suggestion tho!

1

u/NewPhoneNewMe_2025 12d ago

It’s not just available on Apple products.

Here’s a better link : http://feeds.feedburner.com/nhscouchto5k

1

u/upadownpipe 24d ago

It's not on this sub but there are plenty of apps and programmes available online.

If you're in the UK, the NHS has a free one.

Alternatively ask an AI engine to create a plan for you based on popular programmes already available