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

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Get running in just nine weeks with Couch to 5K

Running is for anyone.

Get started now on Apple or Android devices and share your story with the nation's biggest running community across social media via the #Couchto5k hashtag.

Surprise yourself - just because you don't doesn't mean you can't.

BBC Sport and Public Health England's One You 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 has got back into running during lockdown. She is one of five 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, 13-time Olympic and World Championship gold medallist Michael Johnson and comedian and actor Sanjeev Kohli in the app.

Download the app now on Apple or Android devices and share your story with others on social media via the #Couchto5k hashtag.