Have you tried NHS Couch to 5K?

Couch to 5K is designed to get you off the couch and running 5km in just nine weeks. The plan involves three runs a week with a rest day in between and a different running schedule each week. The app builds you up gradually with a mix of running and walking. The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.

The pace of the 9-week running plan has been tried and tested by thousands of new runners. You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week. Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.

The ‘One You’ Couch to 5K app gives you a choice of coaches and helps you track your progress.