Welcome to the first Couch to 5K podcast where we’re helping you along your running journey. Giovanna Fletcher’s guest today is Jo Whiley, Radio 2 presenter, Glastonbury host, lover of music, nature and exercise and running ‘coach’.

Jo is one of the Couch to 5K coaches on the app which is partnered by BBC Sport and the NHS. She reveals that taking on that role has been one of the best things she’s done in her career. Jo was never a runner and didn’t like athletics and cross country at school.

But a few years ago she was encouraged to train for the Great North Run with her daughter and had the best time which completely changed her attitude.

Now she’s surprised at how many people come up to her at festivals and want to talk running. She’s met so many Couch to 5K graduates and she’s touched by how many people have told her it’s changed their lives.

Jo goes on to talk about how exercise helped her get her mojo back after the menopause left her feeling fragile, vulnerable and a shadow of herself.

Her fantasy run is Sitges in Spain along the esplanade with her daughter. And her essential running track comes from an Australian solo artist. Her top tip is to give yourself an extra push on the days when you don’t want to go out running.

On the podcast we’ll also hear from our Coach Buddies – Couch to 5K graduates who tell their own stories.

Emily 40 tells her journey after energy-sapping cancer treatment and how Couch to 5K helped her back to fitness.

Allan had a serious car injury and had to learn to walk again over many months. He had never been a runner but his wife suggested taking on Couch to 5K. He tells how it’s made him fit again to enable him to play with his young boys. He also calls Jo his second wife!

What is Couch to 5K?

It’s a simple, free running plan for absolute beginners.

How do you do Couch to 5K?

Download an app(details below) and away you go!

Can you do Couch to 5K on a treadmill?

Yes, on a treadmill or outside

How does Couch to 5K work?

You will have a trainer in the app starting you off with a mix of running and walking.

How long does Couch to 5K take?

You’ll be going out 3 times a week for 9 weeks going at a pace that feels right for you. You’ll run a little further each week. You can repeat weeks and take your time if you want to.

You can download the NHS Couch to 5K app :

Apple: https://apps.apple.com/app/apple-store/id1082307672?pt=117868640&ct=BBC%20Podcast%20Series%201&mt=8

Android: https://play.google.com/store/apps/details?id=com.phe.couchto5K&hl=en_GB&gl=US

Giovanna Fletcher presents the Couch to 5K Podcast new to BBC Sounds. You'll find inspiration and motivation as you head off on one of your runs.