BBC Sport - in partnership with the government's Department of Health and Social Care - helps you to go from Couch to 5k.

which took me to around 4.5km. That’s the quiet flaw with Couch to 5K programs. Despite the name, they train you to run for time, not distance. Don’t get me wrong, running for 30 minutes is ...

The nine-week structured programme has got hundreds of thousands of people from being non-runners to be able to complete 5km. NHS Couch to 5K - the ground-breaking free fitness app developed in ...