So you want to get into running but need a little encouragement to get going?
The Couch to 5K programme takes you from sofa slob to 5k hero in just nine weeks.
With five brilliant coaches available at the touch of an app, you'll never be short of the motivation you need to carry on, even on those days where you just don't feel like running.
But it's super important to have the right coach to cheer you on along your running journey and that's where we come in...
Take our quiz, find out who is your perfect Couch to 5K coach is, and start running!
"Don't start too fast!"
As someone who avoided exercise at all costs for 10 years (sound familiar?!), Laura decided it was about time to get fit.
But, like so many of us just starting out, she needed some structure and a plan to follow. So she decided to give Couch to 5K a go... and has never looked back.
Laura has gone through exactly what you're going through now... not knowing how or where to start and being scared about that first step into the running world so this makes her the perfect coach for you.
Let Laura support you through your new running journey...and we bet you'll end up loving it, just like she did!
Ready to get going? YES!
"Don't be scared, you can do this!"
Glaswegian comedian Sanjeev Kohli is the first to admit he is not a natural runner. In fact, you're more likely to find him down the bingo hall on a Tuesday night.
However, when he first got to grips with Couch to 5K, it was a game-changer, and he started to understand the reward of pushing himself through a hard run and how to handle things like a getting a stitch for the first time.
He knows what you're going through, and can offer you some great tips and some much-needed humour to keep you going on those first runs.
So choose Sanjeev and let his calm, encouraging Scottish tones give you the motivation you need to crack through the programme!
"Well done, you did it pet!"
So you're thinking, last piece of cake then I'll give this running thing a go?
Sarah Millican is as big a cake fan as anyone out there. But Sarah, it seems, is just as enthusiastic about running as she is about puddings!
She's the best mate you never knew you needed to help you start your Couch to 5K journey. Supportive and understanding, Sarah will be your biggest fan out there, cheering you on and giving you helpful tips along the way.
If you need that extra bit of encouragement from someone who understands that desire to eat cake and drink tea rather than go for a run, you've landed on the perfect coach for you.
So if you're motivated by all things sweet, then it's time to get started and let Sarah support you along your new running journey.
"Give it your all and finish on a high"
Think of Couch to 5K as your own personal mini-Olympics. To achieve that gold medal at the end of the programme, you need a top-class personal trainer.
Well that's exactly what you'll get in Michael Johnson. He's been there on the days when you just want to stay in bed ,but you somehow conjure up that willpower from deep down, and motivate yourself to get going.
Let Michael help drive you to reach your goals (or golds). He'll start you off slow, but encourage you to push yourself in the later weeks and finish on a high.
So if it's focus, drive and motivation you need to get going, you've got the full package in Michael Johnson.
"We shall do this together!"
If you're something of a couch potato and you're not overly convinced you'll be running 5k in just nine weeks, it's time to put your faith in Jo Whiley.
Having taken on various physical challenges herself, Jo is keen to help you through the tough times and share some personal tips on what has helped her in the past.
She will be right there with you, in your ear, guiding you through your new running journey, helping you build up strength and stamina while encouraging you to take in the views and remember just how far you've come...
...but she also knows how good it feels when each run is over!
So for a perfect mix of motivation, support and a well-known friendly voice, Jo Whiley is the perfect coach for you.