The Couch to 5K Podcast

BBC Sport

Whatever stage you're at in your running journey, Giovanna Fletcher will gently encourage you to get to the next step. High profile guests will bring their stories of success and failure in health and fitness.

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20 episodes
Updated March 9

Episodes20

Newest first

March 9 · 44 min
John Robins - from Alcohol Addiction to Becoming a Runner; "The Act of Beginning is Where the Magic is"
Presenter and stand-up comedian John Robins on his journey from addiction to running.
March 2 · 30 min
Jodie Ounsley - on Defiance to be a Gladiator, Rugby Player and Runner whilst Profoundly Deaf
Gladiator and pro-rugby player Jodie Ounsley on defiance whilst being profoundly deaf
February 16 · 42 min
Harry and Izzy Judd - from teen pop star to serious marathon runner
McFly's Harry Judd on his lifestyle switch to serious runner chasing a fast marathon time
February 9 · 29 min
Javeno McLean - Don't negotiate with your mind and taking opportunities now
Pride of Britain winner Javeno McLean on fitness, happiness and the mind
February 2 · 38 min
Reece Parkinson and Sally Chambers - Running with a Chronic Illness
Reece talks about running with type 1 diabetes and Sally with stage 4 bowel cancer
January 26 · 47 min
Bryony Gordon - Running Saved My Life (tackling body image and addiction)
Journalist and author Bryony Gordon on the remarkable story of how running saved her life
January 19 · 37 min
Steve Cram CBE - believe in yourself and trust the plan
Couch coach and former Olympian Steve Cram on trusting the plan and belief in yourself
January 12 · 30 min
Savannah Sachdev - Running at least 10 minutes every day since 2021
Savannah Sachdev on her transformation from being non-sporty to running every day.
January 5 · 33 min
Maisie Adam – where the mind drifts whilst running and overcoming the struggles of a marathon
Comedian Maisie Adam reveals her struggles with running and how she lets her mind go.
January 1 · 42 min
The Traitors Special – Minah Shannon and Freddie Fraser on life on the show and why running matters
Secrets from the TV show The Traitors and how running shaped the lives of two contestants.
Dec 29, 2025 · 1 min
Season 2 Trailer
Giovanna Fletcher is back with more inspiration for your running journey.
Jun 23, 2025 · 47 min
Sara Davies MBE – the life-changing Couch to 5K prescription and finding time to run as a busy mum and TV Dragon.
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
Jun 16, 2025 · 57 min
Dr Alex George – From an ED doctor to Love Island and why Couch to 5K is one of the greatest ever health interventions
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
Jun 9, 2025 · 44 min
Jowita Przystal – the Strictly dancer on running for happiness and joy and being told she would never make a runner.
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
Jun 2, 2025 · 40 min
Dame Laura Kenny on taking up running, competitiveness with her husband Jason and exercise in pregnancy.
Giovanna Fletcher speaks to Dame Laura Kenny about running and exercise in pregnancy.
May 25, 2025 · 43 min
Colson Smith on his life-changing journey from an overweight 11 year old Coronation Street actor to regular runner.
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
May 18, 2025 · 47 min
Dr Punam Krishan on prescribing running for better health and how best to be injury-free
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
May 12, 2025 · 37 min
Lindsey Burrow on running to cope with the pressure of being a carer and dealing with grief
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
May 5, 2025 · 42 min
Tik Tok star Charley Marlowe on trying to find motivation to exercise and a fear of being seen running in public.
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.
Apr 25, 2025 · 36 min
Jo Whiley on being a Couch to 5K coach, music, nature, family and running and menopause.
Giovanna Fletcher helps you on your Couch to 5K journey with warm and encouraging chat.