Do You Need a Running Watch for Couch to 5K?
(Plus 4 Beginner Picks, UK)

I'm James Gonzo. I run James Gonzo Fitness in Heywood, helping beginners get moving. I'm an Army veteran and an Ironman finisher, and I've run the 52K Ladybower ultra. So here's my honest take: the shiny £200 watch isn't what gets you round week 1. The NHS Couch to 5K app times every run and walk for you.

Quick answer: No, you don't need a running watch for Couch to 5K. Your phone and the free NHS app do the timing. A watch is worth buying once you've finished, or nearly finished, the plan and want to keep going without your phone.

Do you need a running watch for Couch to 5K?

No. The NHS Couch to 5K plan says to bring something to time your runs and walks: "This could be a watch, stopwatch, or a phone timer." Then it adds: "If you're using the app, you do not need to keep track of the time, it times everything for you!"

The NHS also says you'll need your phone to hear your Couch to 5K coach. If you've no pocket, a running armband helps. My Couch to 5K on a budget post covers the rest of the cheap kit.

So for nine weeks your phone does the job. Week 1 is a 1 minute run and a 1 minute 30 second walk, repeated, and the app tells you when to switch. You don't need GPS, pace or heart rate for that. If you're still choosing how to follow the plan, my best Couch to 5K app post helps, and there's a free printable plan too.

When a watch is actually worth buying

A watch starts to make sense when:

• You've finished, or nearly finished, Couch to 5K and you want to keep going.
• You're fed up with your phone bouncing in an armband.
• You want pace and distance without carrying your phone.
• You're heading for 10K or a half. My beginner half marathon plan is there when you're ready.

My rule of thumb: finish the plan first, then treat yourself. It's the same thinking as with running shoes. Start before you spend, then spend once you know you're sticking with it.

What to look for in a first running watch: the 5-point check

1. Built-in GPS

TechRadar's advice for a first watch is to start with the basics: built-in GPS to track outdoor runs without your phone, pace and distance you can read at a glance, wrist heart rate and enough battery for your longest run.

2. Run/walk alerts

Couch to 5K is all run and walk intervals. Garmin's Forerunner owner's manual shows how to set Run/Walk alerts (activity settings, then Alerts, Add New, Run/Walk). You set the run time and walk time before you start, and the watch beeps or vibrates at each change. Other brands do intervals in their own way, so check your watch's manual.

3. Buttons, not just a touchscreen

TechRadar liked that Garmin kept physical buttons on the Forerunner 70, because swiping a screen with sweaty hands mid-run isn't fun.

4. Battery and comfort

Look for enough GPS battery for your longest run, and a watch that's light enough to forget about. Simple beats packed with features at this stage.

5. Heart rate: useful, not perfect

Wrist heart rate is good enough for easy running, but don't treat it as gospel.

• A 2020 meta-analysis in the Journal of Sports Sciences (44 studies) found wrist readings were very close to a chest strap or ECG on the treadmill, from walking to running (an average difference of about half a beat per minute). They were less accurate during weights and cycling.
• A 2020 systematic review in JMIR found wearables measured heart rate accurately in lab settings, but it varied by brand and device.
• A small 2023 study of eight athletes found some wrist devices underestimated heart rate at high intensity, and suggested caution above 150 beats per minute.

So don't panic over one odd number. A watch isn't a medical device. If you get chest pain, dizziness or you're worried about your heart, stop and check with your GP. Don't rely on a watch.

4 beginner running watches by budget

Prices checked on 1 November 2026. Prices change and some depend on colour, so check before you buy. There are no affiliate links in this post.

1. Under £100: Amazfit Bip 6, £79.90

• Where: Amazfit UK
• Best for: trying a watch without spending much.
• What you get: Amazfit lists built-in GPS using five satellite systems, free offline maps, 140+ sports modes, interval training you can set up on the watch, two buttons, and up to 14 days of battery in typical use (up to 32 hours of continuous GPS).
• What Wareable says: "one of the best budget smartwatches available".
• The catch: it doesn't have dual-frequency GPS. In Wareable's testing it under-reported distance next to a dual-frequency watch, and the GPS track sometimes wandered off course.

2. Best value Garmin: Garmin Forerunner 55, £113.47

• Where: Amazon UK (black, RRP £149.99)
• Best for: a proper running watch from a big running brand, for not much.
• What you get: built-in GPS, wrist heart rate and free Garmin Coach 5K, 10K and half marathon plans (Amazon listing). The Guardian picked it as its best running watch for beginners and mentions about 20 hours of workout battery.
• The catch: it's an older watch, with a small, low-res screen (The Guardian). Garmin has released the Forerunner 70 as its successor (Runner's World UK).

3. Long battery all-rounder: Coros Pace 3, £199

• Where: Amazon UK, sold by Coros UK
• Best for: runners who hate charging things.
• What you get: the listing gives about 30g with the nylon strap, 17 days of daily use and optional dual-frequency GPS. TechRadar calls it its best budget running watch and says it gives you the running essentials "at a wallet-friendly price".
• The catch: TechRadar found it feels slightly cheap, the touchscreen is a little slow and the smart features are stripped back.

4. One to grow into: Garmin Forerunner 70, £173.01 to £219.99

• Where: John Lewis (price depends on the colour)
• Best for: buying once and keeping it as you move up to 10K and beyond.
• What you get: an AMOLED touchscreen plus buttons, and Garmin Coach plans that include beginner run/walk workouts. Garmin's manual lists up to 23 hours in GPS-only mode. TechRadar names it the best running watch overall.
• The catch: it's the dearest of the four, and Runner's World UK says it can give new runners more metrics than they need at first.

Quick comparison

Already got an Apple Watch? Use it. The Run Testers point out it has no lap button and a short battery life, but still call it a strong option for beginners. There's no need to buy one just for running.

My kit page lists the rest of the kit I recommend.

How to set up your watch for Couch to 5K

Two easy ways:

1. Keep the NHS app for the coaching voice, and let the watch record the run. Start both at the same time. The app tells you when to run and walk, and the watch logs your time and distance.
2. Ditch the phone and use run/walk alerts. Set them to match your week. Week 1 is 1 minute running and 1 minute 30 seconds walking, after a 5 minute warm-up walk (NHS plan). Change the settings each week.

Then ignore most of the numbers. Runner's World UK suggests beginners focus on the basics and don't obsess over the other metrics. For Couch to 5K, look at time, distance and how you felt. The NHS plan says it itself: focus on time, not speed.

Want to add some strength work alongside? Try my Couch to 5K strength plan.

Mistakes to avoid

• Buying the dearest watch before you've run a week.
• Chasing pace. Couch to 5K is about time on your feet, not speed.
• Stressing over heart rate. It's a guide, not a diagnosis.
• Not checking the returns policy. Especially if you're buying from a marketplace seller.
• Letting the watch boss you. If you feel rough, slow down or walk. The NHS says to listen to your body.

Quick questions

Can I do Couch to 5K with just my phone?

Yes. The NHS says that if you're using the app, it times everything for you. You'll need your phone with you to hear the coach.

Do I need a watch to get better at running?

No. A watch just makes pace and distance easier to see, which helps once you're past the basics.

Is a Fitbit or fitness tracker good enough for a beginner?

For Couch to 5K, yes, because the timing is what matters. Check it has built-in GPS if you want distance without your phone.

Are wrist heart rate monitors accurate when running?

Close enough for easy running, according to a 2020 meta-analysis. They're less reliable at very high intensity. Any heart worries, check with your GP.

Can a running watch do run/walk intervals?

Many can. Garmin has Run/Walk alerts and the Amazfit Bip 6 has interval training on the watch. Check your watch's manual for how.

Garmin, Coros or Apple Watch for a beginner?

Any will do. Garmin has free Coach plans, Coros is known for long battery life, and an Apple Watch is fine if you already own one.

How much should I spend on my first running watch?

Nothing until you've finished the plan. Then the picks above run from £79.90 to £219.99.

Does the NHS Couch to 5K app work with a watch?

The simplest way is to run the app on your phone for the coaching and let your watch record the run alongside it.

Cheers,
James 👍