Introduction to the Couch to 5km Programme

The Couch to 5km programme was designed for beginners to gradually build up their running ability so they can, at the end of a 9-week programme, run 5km without stopping.

This will be followed by a parkrun graduation on week 10.  This is a tried and tested method, so one that should be achievable by all.

There are two further sessions which are carried out between each weekly led session.

Our rules

Here are some important rules that you need to bear in mind during the Couch to 5K Programme.

1. Before each session perform a brisk walk for up to 5 minutes and then do some warm-ups / dynamic stretches, and after the running a walk followed by static stretches.
2. Run with safety in mind at all times. Yield to pedestrians as required and take great care if crossing roads. Take care passing dogs and children's buggies.
3. If running at night, ensure that you are wearing hi-viz clothing – bright and fluorescent. Run with a head or hand torch. Make sure that you can see and can be seen.
4. Run within yourself to ensure that you can complete the running. It is best to run slowly and carefully for your body to get used to running and for you to learn your pace.
5. Never run on consecutive days. Let the body rest and recover.
6. Stick to the prescribed running – don’t feel tempted to do more.

Frequently Asked Questions

I’ve never run before, is this for me?  Our sessions are designed for complete beginners. We expect participants to progress at different rates. We will adapt sessions to prepare everyone to achieve their 5km goal.

Am I too young/old?  The sessions are suitable for all adults aged 18 or above.

How frequent are the sessions?  The led sessions will be once a week for 9 weeks, with an additional two self-led sessions in the follow days, allowing for rest days in between.

How long do the sessions take?  We will start each session at 10.30am and be finished by noon.

What happens at the sessions?  Following a warmup, the leaders will conduct the session for the specified week on the programme. A cool down is carried out before sending participants home with the information needed for the additional self-led sessions.

Will I be able to run 5km by the end of the 9 weeks? We’ll work with you to build up slowly so you should be able to run 5km at the end of 9 weeks. 

How do I register? To sign up, you can register for the RPAC Couch to 5K online here.

Who will lead the sessions?  Our sessions are led by volunteer RPAC members, each qualified as England Athletics Leaders or Coaches.

What should I wear?  You’ll need to wear appropriate footwear such as running shoes (see Kit Requirements) and comfortable leisure-type clothing.

What do I need to bring?  Bring a drink and the will to succeed!

What happens after 9 weeks? Everyone will be invited to participate in a parkrun as a graduation to completing the programme.

Kit Requirements

To avoid leg and foot injuries a well fitted pair of running shoes are highly recommended.  Simply Sports in Reigate have long been working with Reigate Priory Athletic Club and have a wealth of experience to ensure shoes work to suit each individual’s gait.  Other running specialists such as Runners Need in Kingston or Up & Running in Horsham are also able to assist in fitting running shoes.

For female participants, a good fitting sports bra is recommended.  These are available for purchase in the stores previously mentioned along with other high street department stores.

A basic watch or phone that you can track your time on.  The programme is broken down into time segments and whilst time is kept during the led sessions, you will need to be able to time the segments yourself during the additional sessions done outside of the led programme.

During your self-led sessions, it is important to ensure that high visibility clothing be worn, and a torch be carried if training during hours of darkness.

You can register for the RPAC Couch to 5K online here.

We will reply via email with electronic payment details.

If you have any issues with registration please do get in touch.