Couch to 5k

Want to ditch the couch and start running?

The 9 week course is designed for absolute beginners, so whether you've never run before, or if you want to get back into being more active, Couch to 5K is an easy way of getting fitter and more healthy.

This programme is for new runners from the ages of 12 upwards, please note children will need to have a guardian running with them at all times.

Starting with a mix of running and walking to gradually build up your fitness and stamina, over a nine week professionally-coached course you will become able and confident to run five kilometers.

You can mix and match which session you attend each week or attend the same session consistently, it's up to you.  The advise is to try and complete the session 3 times a week to build up your fitness and achieve the end goal of running 5K.

Couch to 5k is supported by the NHS and uses a series of downloadable podcasts that structure each run with music and coaching to develop running technique, speed and stamina progressively over time, as well as a special smartphone app.

New programme starting 13th January 2025

Mondays 9.30am - Stitch Meadow, Arrow Valley Lake

Mondays 7:30pm - The Abbey Track

Wednesdays 7:30pm - The Abbey Track

Thursday 9:15am - The Abbey Track

Friday 9:30am - Morton Stanley Park

Sundays 9:30am - The Abbey Track

Many graduates from local Couch to 5k groups go on to join local running groups - including Parkrun - and continue a new healthier lifestyle. Over the last few years we have helped to develop many Run Leaders who are now part of the scheme

Regular brisk exercise can help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control.

Don't take our word for it, here are the words of a local GP who is advocating parkrun (5K timed run) through his practice....