Couch to 5K
What is Couch to 5K?
Couch to 5K (C25K) is a running plan for absolute beginners. The concept was originally developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running too. The plan covers nine weeks, with three runs each week. There's a rest day between each run, and a varied plan for each of the nine weeks - starting and progressing gently.
How does Couch to 5K work?
Probably the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started. Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
Who is Couch to 5K for?
Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.
A Couch to 5K group graduating in 2024
Apply Here
When does it start?
There will be three Couch to 5K groups in 2025.
- Cohort 1 will begin on Feb 25th and graduate on April 26th
- Cohort 2 will begin on May 13th and graduate on July 12th
- Cohort 3 will begin on Oct 21st and graduate on December 20th
What's the schedule like?
The programme is comprised of club sessions (on Tuesday & Thursday evenings at 7pm) with an additional session every weekend.
What's the cost?
The programme costs £30 for non-club members and includes club membership for the remainder of the membership year (April 1st to March 31st), plus a club top in week 9 on completion of the programme.
Any current club members are entitled to participate in the course free of charge, although they would not be eligible to receive the club top at the end of the Couch to 5K programme.