The real NHS Couch to 5K plan, with a handler in your ear and a case that only moves when you do.
Two years out of the service, you thought the file was closed. Then the phone rings with a voice you haven't heard since the night Prague went wrong.
Somebody is working through your old contacts, one by one. The only way to stay ahead of them is to keep moving, and the only one who can guide you is in your ear.
This is Season 1: Deep Cover. Ten episodes, split into 27 walks, one for each session from week 4.
No timer to watch. No screen to stare at. Everything arrives as sound.
Earbuds in, phone in your pocket. Your handler tells you where you are in the case and what today needs.
"Pick it up" means quicker. "Easy" means ease off. There's always a reason: a tail, a closing door, a fading light.
Your distance, pace and calories are logged. The story picks up next time exactly where you stopped.
Any pair. Keep one ear free or the volume low so you can hear traffic.
Weeks 1 to 3 are walking only. No running experience needed.
Park, pavement or treadmill. The story never names a real place.
Your details and weight never leave the device. No account.
You never speak. They do the talking, and everything they say is aimed at you.
Spy thriller
Crime thriller
SCI-FI
Horror
It follows the NHS Couch to 5K plan: 9 weeks of structured sessions, three a week, with the first three weeks as walking. Exhale Exhale is not affiliated with or endorsed by the NHS.
No. Weeks 1 to 3 are walking only and set your own pace baseline.
Yes, with no sign-up.
A smartphone, earbuds and a safe route. It runs in your browser, so there is nothing to install. For quick access, add it to your home screen.
Nothing expires. The story waits and each part opens with a short recap.
No. If you have a health condition, check with your GP before starting any exercise plan. Stop if you feel dizzy, faint or unwell.
Your weight, goal and calorie numbers stay on your phone.
The short version, step by step. (The full manual stays on the existing page.)
Week 1 sets your baseline. Walk the way you normally walk.
| You hear | It means |
|---|---|
| Rising tone, then "pick it up" | A quicker block starts. |
| Falling tone, then "easy" | A rest block. Slow right down. |
| The handler warns of a threat | That's the reason to move quicker. Hold your pace. |
| Weeks | What you do |
|---|---|
| 1 | Three steady walks. These set your baseline. |
| 2-3 | Walking with brisk blocks. |
| 4-12 | The NHS running plan, building to 30 minutes. |
Getting as close to 5K as you can is the goal. Falling short is never a failure.
Earbuds in. Phone in your pocket. Somebody on the other end will tell you where to go.
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