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

Running is not about speed or distances, just being outside and enjoying the time.

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

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

Video caption, 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.

Image source, BBC Sport

Image caption, 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.

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