Couch to 5K - a nine-week programme for beginners

Running is for anyone who wants to do it. It's not about speed or distances, just being outside and enjoying the time.

Get started now on Appleexternal-link or Androidexternal-link devices and share your story with the nation's biggest running community across social media on the #Couchto5kexternal-link hashtag.

Join millions of others who have started running with Couch to 5k - just because you don't doesn't mean you can't.

Couch to 5K: Get running half an hour in just nine weeks

BBC Sport and Public Health England's Couch to 5k smartphone app will get you confidently running 5k in just nine weeks.

Couch to 5k builds you up with time and effort, so you'll always be impressed with what you can do.

Laura Hamzich
Join mum Laura in taking on the Couch to 5k Challenge by downloading the smartphone app

Meet Laura, who got back into running during lockdown. She is one of the virtual coaches you can choose from who will guide you through the nine weeks with tips, hints and motivational advice.

Laura joins comedian Sarah Millican, Radio DJ Jo Whiley, comedian and actor Sanjeev Kohli, and new to the coaching team, Olympic and Commonwealth champion Denise Lewis.

Download the app now on Appleexternal-link or Androidexternal-link devices and share your story with others on social media via the #Couchto5kexternal-link hashtag.