NHS Couch to 5K is a free running programme built for absolute beginners, taking you from your first run to a full 5k over nine weeks (or longer, at your own pace) with three runs a week.

Each session mixes walking and running intervals with a warm-up and cool-down, and the app lets you choose a coach voice from Michael Johnson, Jo Whiley, Sarah Millican, Sanjeev Kohli or Jennie Bond to guide you through.

Download it free from the App Store or Google Play – as an NHS public health tool it carries no ads, no premium tier and no in-app purchases of any kind.