How we help you get fit
photo - jogging away from the crowds

START WITH 30 SECS

We don’t assume anything. We don’t expect you to be able to run on day one. All you need is to be able to do some exercise safely, and to really want to get fitter.

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LEARN TO JOG

You can’t expect to jump off your couch and suddenly perform like Mo Farah.  We know that, and we want to help you be comfortable with a gradual progression.

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AVOID INJURIES

Runners do sometimes suffer from injuries. Maybe you’ve tried jogging but it got sore and you gave up. We’ll show how to get fit with the minimum risk.

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SUCCEED

Thousands of people have followed Couch to 5K programmes. They got off their bums, became fitter, healthier and probably lost weight. You can too!

A GRADUAL ROUTE TO FITNESS.

Over ten weeks, you’ll go from a couch potato to a real runner.

Introduction Week: We talk about the programme.  Learning to get ready to jog - warm up.  Jog 6 x 30 seconds with 90 seconds walking between. Post-run stretches & cooling down.

Week 1: Warm up walk and exercises.  Jog 8 x 1 minute with 90 seconds walking between. Post-run stretches & cooling down.

THIS WEEK

Week 2: Warm up walk and exercises.  Jog 6 x 1.5 minutes, 2 minutes walking between. Post-run stretches & cooling down.

Week 3: Warm up walk and exercises. Jog 1.5 minutes, walk 1.5 minutes. Then jog 3 minutes, walk 3 minutes. Then repeat. Post-run stretches & cooling down.

Week 4: Warm up walk and exercises. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes, walk 2.5 minutes. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes. Post-run stretches & cooling down.

Week 5: The NHS scheme has three different workouts for week 5. We do run 1 as a group - jog 5 mins, walk 3 mins, jog 5 mins, walk 3 mins, jog 5 mins.

Your first midweek workout is a repeat of run 1.

Your second midweek workout is (predictably) run 2 - jog 8 mins, walk 5 mins, jog 8 mins.

Week 6: We do the NHS week 5 workout 3 together - jog 20 minutes! But don't worry - you're ready for this.

The NHS scheme has three different workouts for week 6. During the week, you do workouts 1 and 2 on your own.

Workout 1 goes back to partly jogging and partly walking - jog 5 mins, walk 3, jog 8 mins, walk 3 mins, jog 5 mins.

Workout 2 consists of jog 10 mins, walk 3 mins, jog 10 mins.

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What To Wear

You don’t need anything fancy!

All you really need is a pair of well-fitting trainers and comfortable clothes - nothing too tight. Ideally, have a breathable top for when it rains, and a wooly hat if it’s cold.

As you get more experienced, you’ll discover more about clothing and other stuff you might want to acquire. These are all optional and not required for our programme.

dynamic warmup
post run stretches

Can I Bring My Pet?

Unfortunately, no.

Although most members would be happy to let your well-behaved pets run alongside the group on a short leash, it can be a problem for some. Because we want to remove as many barriers to participation as possible, we can’t allow pets to join us on runs.