Couch to 5K is a remarkable free running plan offered by BBC Sport and the government's Department of Health and Social Care. This nine-week structured program has enabled countless non-runners to complete 5km. The NHS Couch to 5K app, developed in partnership with BBC Sport, has received over seven million downloads since 2016. It guides beginners to run three times a week, gradually transforming them into confident runners. Once the nine-week program is completed, users can access Beyond Couch to 5K to further enhance their skills. Regular running reduces the risk of long-term illnesses and improves mood and well-being. BBC Sport has also launched a podcast on this topic, hosted by Giovanna Fletcher, providing support and motivation.