I can’t believe a podcast from 2012 holds up so well, but it really, really works. Got me up and moving and maybe even enjoying running?

Want to download a couch to 5k app? They’ll charge you crazy money to get past week 1 (think $69 or even $99/ year subscription fee!) There was a free NHS app, but only available in the UK. Thankfully found their 12 year old podcast and it’s exactly what I need! Low key, prompts to walk and run, and a nice example of what governmental services can do for their population.

Program works and guides one to get back into shape. Good pace and approach. Host and presenter - sets a nice confident tone - you will enjoy Laura’s helping guidance and tips throughout. Nicely done program!

The program itself is great. I had the episodes from the web site. Played one episode so far this time around from here. If the episodes were to fail, I would suggest to get the episodes directly from the website. I do recommend the program.

Former couch potato to half-marathon runner here. My early running success is directly attributable to this podcast. Completing (and persevering through) this program is one of the best things I’ve ever done in my life. Thank you Laura and everyone who made this possible. I really love the songs. Y’all should make some Apple Music/Spotify playlists!

I have tried to like running- and have always hated it-until now. This podcast is encouraging without being too cheesy- offers simple, do-able tips for beginners and gives enough structure to not only encourage but to also challenge you to push yourself. Well done!

Great for weeks 1-4. Stopped working out of no where. 👎🏼👎🏼👎🏼

I looked forward to running with Laura’s supportive voice coaching me. Unfortunately, this podcast doesn’t work anymore. All episodes are unavailable - seems like a tech issue or they pulled it down

I was in the last run for week 6 and all the episodes are unavailable now. Luckily all the runs are just distance runs and don’t need as many cues.

I love this program - but for some reason my podcasts have stopped working! I’m on week 6 and really want to continue.

Great for week 1. Now starting week 2 and the episode is unavailable.

Was completely out of shape. Can’t even think about running for a min. Now I’m running for 30 min + non-stop. Laura definitely brought me back to a real human. There are 8 of my family and friends following my footsteps now along with Laura ! Thanks to Laura and all who created this !

My goal is to be more fit at 50 than I was at 40, and I am definitely on my way. ANYONE can do this program: young, old, fat, whatever. It is the first program I have ever felt was completely do-able. Motivating music, "clean" lyrics, and that SWEET British accent on your own personal trainer. Edited to add: I wrote this review many, many moons ago. After several years and many life-changing events including a PTSD inducing assault and later, breast cancer diagnosis and treatment, I am using this program AGAIN. It takes a little longer to recover between runs at 55+, but the program is STILL completely doable.

I've gone through ot twice. My only suggestion would be updating the soundtracks. They get a little old.

I used this to get my whole family running. Laura’s voice is SO supportive. I’m training on my last family member though, and for some reason they’ve taken off the description that used to apply to each individual podcast, so you could look to select the right one if you need to repeat, or choose a particular week. This should be changed back.

This is a great podcast series to transition from a walker to a runner (jogger). The C25k program is well known and popular but it’s so popular it seems everyone is trying to make money off of it. Not this podcast it was produce by the UK and it’s free! The host has a delightful English accent and she encourages following the program. The music mixed in is good mindless listening just what you need for the runs. This program is slowly conditioning your body to be able to run for 30 minutes.

This is an amazing couch to 5k series. I have never run in my life. In my early 40s this has been a blessing to boost my confidence and train in a safe way. Truely grateful.

Love it. It was easy to start again after taking a few weeks off due to a cold. I find myself looking forward to these, even though I have historically disliked running. Music is a plus.

I’ve always loved to be active, but had somehow fallen off the wagon in recent years. My knees had always hurt when running, and I thought this might be hopeless, but gave it a go anyway. I’m so glad I did! By week 7 I was actually looking forward to my runs, and I completed the whole program! Now I’m on to working toward a 10k, and feel like I’ve gained the skills to do this. If you’re thinking about it, just give it a try. I could barely make the 1.5minute runs in the first days, but because of the gentle progression, it felt doable to increase little by little. I haven’t lost any weight, but I feel stronger, have more energy, and have had a noticeably better mood since making this a part of my weekly routine.

This is a great program and Laura is a terrific coach. Having not run in about 45 years, I was a little hesitant to embark on this journey. I’m glad I did. Thank you Laura and NHS!

Laura is a great coach! Never having been a runner I did start from the couch! Now I am on week 8 and just finished my first 28 minute run. The weekly increments that build up are manageable- making it more likely for you to be successful, couple that with Laura’s encouraging instruction and you have a winner of a podcast!

I love this program! I can attest I have lost a lot of baby weight with this series. Very easy to do.

Very easy to listen too and Laura is very motivational. Builds up stamina in increments. I never thought I could do this and have just completed it. Would highly recommend. Thank you for the inspiration!

I did this program about two years ago after struggling to move away from run/walk style running for years. By the end, I was running about 10:30 min mile (30 minutes total) and the habit of running I formed during this program more or less stuck. The rate at which you train during this program is just right. Laura has an encouraging and friendly voice, which makes you feel like you have a personal trainer. I enjoy her voice much, much more than the computer generated ones out there. Also, I personally really like the music. Upbeat but not obnoxious. I just picked up the series again at week 4 and am aiming to work through the runs again to try to get a bit faster. It’s nice to return to this program. I really wish she would release bi-weekly or monthly podcasts with a new routine & music mix (30 min to 60 min runs for the regular runner).

This is my first review ever and the only reason I’m writing this one is because this podcast is so good. Week 1 down and I’m actually looking forward to more running. Thank you!

This is the best couch to 5k podcast that I’ve found. I’m on week 7 run 2 and it has kept me going. This is my first time using this program the music and the person’s talking cues are perfect to get you moving and to keep you moving. Yes, this was made a few years back but I started using it in 2019. No fuss and no frills. It is a simple way to keep you on track with the timing of the couch to 5 k. I wish they had more programs for when you complete the couch to 5k.

I have to admit, this was the best program I’ve ever started and finished! I’m not a running, or I never was a running, due to knee issues and well I prefer the active cardio DVDs to running. When starting this program, I wanted to loose some weight and become healthier. In week 5 we moved. That didn’t stop me as the runs are only three times a week. Our new house has a basement so I took up running down there, as we have children and I can run off for a jog when the mood hits. I’d run in the garden as the children played as well as running through the house and basement! Very creative when your a mum! I really liked the fact that each week worked up and really took it slow. As the weeks past I lost about 10lbs and could feel my stamina and stretch for running improved. Today was my last run with the program. I’m saddened as I’ll miss Laura, and proud of myself. I now can run for a full 30 minutes. I look forward to my runs, wherever they may be and have signed up for a couple 5k runs coming in the next couple of months!!! Thank you for such a wonderful program!!! Well done!!!

هجحکحلعبکرعیژزجم‌ ججرفل

This podcast is absolutely great for anyone who wants to get into running or is restarting after taking a long break. Running can seem like a daunting exercise, but over 9 weeks this podcast starts off easy, working on insurance, and gradually builds up so that you can comfortable do 30 minutes if non stop running. Another advantage was that you never saw “time left,” which can be daunting for some. After finishing this podcast a few months back, I still use it regularly and have managed to break the 10km barrier in one hour!

I am 70 and I had my doubts, but my son spurred me on. I start Week 8 this week and my doctor says "Keep it up!" Laura feels like she is by my side as I run. I can't say enough about how great of a personal trainer she turns out to be.

I was one of those people who never played sports when I was in High School and hated running in particular. This podcast is so nicely done it even seems to work for an out of shape person like me. I'm making my way through this podcast right now and I'm about half way through, and I'm feeling very confident I'll be able to finish it and start doing regular 5K runs soon. I'm so thankful for this wonderful podcast! And they have a wonderful British woman in the podcast named Laura who basically seems to function like a personal trainer, coaches you along, moderates your pace, encourages you to keep going, tells you when to run and when you can slow down to a walk, etc. The timed running/walking gradually increases your running ability over several weeks so you can get to the point where you can run 5K runs very easily. 5/5

Thank you so much for such a motivating podcast! I just finished and feel great! I'm amazed that I can run 30 minutes and I'm about to start the stepping stones program to go even further. Thank you! -Terra

Aporoved

I have used this several times to get jogging again - I've had to stop due to work/sickness. It never fails to get me back on track. Laura's voice and accent are great - I love her pronunciation of 'bouncy' - I think it's week 3. The cues are clearly heard, unlike a couple of other podcasts I tried, and there are helpful hints from time to time. I'm 58 1/2 at this time and I started jogging late in life. So long as your doctor says it's OK - go for it!

These podcasts provide something I could not find on any app. Laura actually coaches you, providing running tips and encouragement on your run. She lets you know how much further you have to go and you can tell from the music when it's almost time to walk. It really helped me push through. Also check out the nhs c25k blog for extra encouragement.

I was a 50 year old, out of shape male. I tried to run one day and after 90 seconds, the paramedics should have been called. I had started telling myself that others could run but there was no way I could possibly run. I found this podcast and thought they were crazy. There was NO WAY I could run a 5K in 9 months, much less 9 weeks. I just completed my first 5K. This podcast program is not as aggressive as some other ones I listened to. It works! Even when you think it won't. HIGHLY Recommend!!!!

I've not found a podcast with such uplifting and motivating music! You should seriously consider selling the full length tracks! Glad to see 5K+ is out!!!

It's absolutely great for beginners like me. I was looking forward to each run. Excellent music, and Laura's guidance will keep you going. Love her voice!

This is a program that makes getting to a 5k doable. Small victories at a time eliminate a training program from being over whelming.

My fiance and I wanted to get into shape , NEITHER of us are runners. (I don't even think I could run when we were made in to grade school) After 9 weeks we ran our first 5K ! Stick with this program it WORKS! Laura (the woman on the podcast is VERY motivating! )

I have never been a runner, but I was trying to make my own program through interval training when I found this podcast. Believe the reviewers who say Laura's voice is pleasant to listen to. The music is good too, and the beat is matched to the pace (whether walking or running) that you need to keep up with. It is great to have a workout planned for me--NHS keeps me moving forward at a reasonable progression. I got a late start (50 years old) but have enjoyed running thanks to NHS.

I tried a handful of couch to 5K, interval-type running podcasts and this was by far my favorite. I appreciate Laura's calm tone and helpful advice - she encourages you in a soft but strong manner. Overall, the music is great - not necessarily music that I recognize, but I enjoy it. The program is also fantastic - I couldn't even run a mile before starting. I have asthma that has always impacted my stamina so the idea that I could run 30 minutes at a time was foreign. My only frustration is that I've now "graduated" and want to move on to an 8k and there aren't any podcasts by NHS/Laura for that! Please continue the podcasts for longer runs!

This is my 3rd time with C25K and finally feel like I can complete the program. I've used podrunner twice but never felt ready for the part where you don't get the intervals. never have I been so motivated to "trust the plan". I finished Week 5 day 3 which is a 20 min run and feel so ready for weeks 6-9. Thanks Laura and anyone else who is behind the scenes that helped with this podcast. You know EXACTLY when I'm about to quit on the run and then I hear your voice in my ear telling me "only 60 seconds more, I know you can do it". The tips and tricks along the way are very helpful. The music is upbeat and easy to run to and the English accent puts a smile on my face each time i start the podcast. I'll be looking for the bridge to 10k in a few weeks.... please keep these podcasts coming.

Not having to think about when to switch up the intervals has made this program so much easier for me! My only complaint is that in one of the early sessions Laura gives you a tip to make sure your heel hits the ground and not your mid/ forefoot. Please be aware that most experts recomend the exact opposite!

I've been flipping between a few different couch to 5K podcasts. I started with this one, and I usually like listening to the british accent giving instructions when I run, but the music gets really annoying after awhile and the timing is off on a couple of the early workout episodes and this makes it harder for a beginner like me.

thanks to this podcast I can now run for 30 minutes. I liked simple approach and Laura's encouragement in a lovely accent to boot!

This is an excellent programme. As the series progresses, it not only increases your fitness, it builds your confidence along the way. The music is good and the running training by Laura is friendly and encouraging. After a few years' layoff, I have got back into running and am enjoying it, all thanks to this podcast.

I've tried quite a few different c25k apps & podcasts - this is the best, with a gradual progression between weeks. I completed it last summer & am now working thru it again to prepare for my first 5k race. Thank you!

This is a great program for anyone looking to get into running. I highly recommend it!

I am currently on week 5, day 1. So far I've found that this really paces you so that you are challenged but not overwhelmed. I actually look forward to my runs and get upset when it's pouring out. My friend is having me run a 5K in December so I'm looking forward to it. Great guidance. I like that she tells you when you are half way or only have a minute to go. On m last run, i linked it with my Nike + so that I can get an idea of how far I'm going.