Couch To 5k programme - let's get started

10:22am - 23 September 2021

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. The plan involves three runs a week, with a day of rest in between, and a different schedule for each of the nine weeks.

Thousands of individuals have achieved something that they never thought they could do in their life, run without stopping for just over three miles!

Many of them have not run since their school days and many thought they could never run ever!

And many have been successful because the programme enables anybody to slowly and progressively build up fitness session after session, week after week over a period of nine weeks.

That’s not to say it is easy, running can be very demanding on your body especially for an absolute beginner so be prepared for that physical discomfort that any physical exertion can bring. The buzz after every session will be worth it and will give you that motivation to continue.

I want to get going what next?

  • Download the One You C25K app on your phone and choose your own personal Trainer. 
  • Add your goals.
  • Enable location access (optional).
  • Agree to the terms and conditions – If you do have concerns about exercising or pre-existing conditions talk to a health care professional before starting the programme.
  • Begin your journey of becoming a runner and plan your first week!
  • Think about when  you can get out and do the session.
  • Get a friend or a member of your family to join you.
  • Although the programme tells you to do three sessions a week over a period of nine weeks don’t worry if you struggle with this. You can simple repeat a session or one of the weeks, still achieving the goal but just over a longer period.

Download the app today:

Want some support in completing the Couch To 5K Programme?

The next C25K Programme will be in partnership with a local running club and will take place in early 2022. We would like to hear from you about when you would most like it to happen.

Contact us to let us know your preference.