Thinking about joining our Couch to 5K programme? Here’s what you can expect.
If you’ve ever wanted to start running but weren’t sure where to begin, our Couch to 5K (C25K) course is the perfect first step. Designed especially for complete beginners, this 10-week programme takes you from short run–walk intervals to confidently completing a 5K — with encouragement, structure, and support every step of the way.
Our next Couch to 5K starts on Tuesday 13th January 2026.
Cost: £20 for the full 10-week course.
How It Works
Start small, build gradually
In week one, you’ll run for just one minute at a time, with plenty of walking breaks. Each week, the running sections gently increase, allowing your fitness and confidence to grow at a comfortable, achievable pace.
Weekly coached session
Every Tuesday evening, you’ll join us for a 45-minute group session. Each session includes a proper warm-up, a guided run, and lots of encouragement from our qualified run leaders — no pressure, no rushing.
Homework runs
To help build consistency and stamina, you’ll complete two additional runs each week, typically lasting 30–45 minutes. These are done at your own pace, when it suits you.
Why You’ll Love It
Friendly & inclusive
We pride ourselves on being welcoming and supportive. No one is ever left behind — there’s always a run leader at the back, and we adjust the pace to suit everyone in the group.
Expert guidance
Our experienced and qualified coaches will help you develop good running habits, stay motivated, and avoid common beginner pitfalls.
Real community spirit
Many of our graduates say the friendships and encouragement they gain are just as valuable as the fitness improvements. You’ll quickly feel part of the club.
The Big Finish
At the end of the course, we celebrate properly. You’ll complete a group parkrun, followed by coffee, cake, and an optional meal out. It’s a brilliant way to mark your achievement and share the moment with your new running friends.
What Happens Next?
Many Couch to 5K graduates go on to complete regular parkruns, cross-country races, triathlons, and even marathons. If you’d like to keep progressing, we also offer an Improvers course, designed to help you build speed, confidence, and distance.
Ready to take the first step?
Join us and discover how running can change your life — one minute at a time.
