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 are just getting started. Couch to 5k works because it starts with a mix of walking and running that will gradually build up your fitness and stamina.

To find out more about the programme please visit here.

IOS device

Android device

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. It is vitally important to read all the information in the ‘Support’ Section of the App. This provides information on what you need to do before you start, how the programme works, the benefits of running, and running tips. This will help you to keep you safe and maximise the benefits of the programme. Always do a 5 minute warm-up either follow the warm up below or on the couch to 5k app.

To help keep you on track we have set up a Moves Group for couch to 5k so you can also earn points for completing each of the runs outlined on the app. You can then get the satisfaction of completing the programme alongside being able to use your hard-earned points for rewards.