Couch to 5K, with a spy thriller in your ears
Twelve weeks, three sessions a week. Three weeks of walking, then the real NHS running plan. A handler talks you through each session while a story plays out, so you want to know what happens next.
Put in earbuds and put the phone away. Pick your week and session, press Begin, and the app tells you what today’s session is. If you stop, the story waits.
Season 1, Deep Cover, is live. Cold Case and a sci-fi thriller, Mirror Men, are on the way.
How active are you right now?
This sets your effort. Change it anytime.
No sign-up. Nothing to fail. Every mission ends in a win.
A few details
Just for calories & steps. Nothing leaves your phone.
Resting burn — pick your sex for an estimate.
Prefer not to say? Skip this and just run.
Exhale Exhale
The real NHS Couch to 5K plan, with a spy thriller in your ears. Twelve weeks from a walk round the block to thirty minutes on your feet.
Switch this on and the app times every walk and run for you, and the story does the rest. New to it? Start at the top — three weeks of walking first, so the running weeks don't break you.
Walk any of it you like — the story waits for you.
Codenames only. No names, no location, nothing anyone typed. Clear your browser data and your codename goes with it.
Wear earbuds. Keep phone in pocket. Stay aware of traffic and your surroundings — you are moving in the real world.
Aching a day or two after a session is normal when you're starting out. Something that hurts rather than aches is worth a few days off — nothing here expires, and the plan will be exactly where you left it.
Optional. Stays on this phone.
Uses your phone's GPS to track real distance and pace.
Effort scales to you — a “chase” means whatever pace is a push for you. No shame, ever.
The story paces itself across your run. Demo mode plays it compressed so you can try it in a few minutes.
Resting burn — add your details for an estimate.
Recommended for immersion — the scored soundtrack shifts with the story: chases, tension, quiet moments.
Operation Nightjar
Mission Complete
My Stats
Your lifetime Exhale Exhale record. Stored on this device.
My Deals
Saved from checkpoints you've reached. Show this screen to redeem — no rush, come back whenever.