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C25K

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was 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 involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

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.

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The next C25K will be starting on Tuesday 17th October 2023 for 9 weeks. The programme comprises of club sessions on Tuesday and Thursday evenings at 7 pm with an additional session at the weekend to complete each week. The programme cost £25 for non club members and includes a club top at the end of week 9 and is free to current club members (although they don’t receive a complimentary top).

Please email c25k@pjc.org.uk to register for the course and complete the application form provided.

We look forward to seeing you

Email c25k@pjc.org.uk


 

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