Our ‘Couch to 5K’ programme is suitable for anyone looking to get into running. Our 9 week course is based on the NHS programme which increases the running time and distance gradually each week, however we add a few extras in which include some speed and fitness training.

Meeting at The Kitchen in Poole Park every week gives a focus and chance for you to meet others in a similar position. Its a fun and friendly programme run by dedicated coaches to help you along the way and keep you motivated.

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What is included?

By joining in the course, you will benefit from instruction by EA qualified Leaders in Running Fitness, overseen by an EA qualified Coach in Running Fitness. The sessions will be split into smaller sub-groups (size dependent on numbers) who will lead each Monday night’s sessions plus set you two homework runs to complete each week.

As well as the Leaders, we also have additional support from members of Poole Runners, including some past Couch to 5km graduates, who will act as assistants within the group. These helpers proved invaluable during our last course, being able to share their experiences.

We also run a Facebook support page through which we are always available to answer any questions you might have (everything from the practicalities of running through to advice on stretches and niggles) and we regularly post up support, tips, motivation etc. The page is also a great way of you all arranging meet-ups with other group members to do homework runs together. Search for us under Poole Park Couch 2 5k or go to https://www.facebook.com/pooleparkcouch25k/

Towards the end of the course, we offer ‘parkrun Buddy’ sessions where we meet up on a Saturday morning and complete the Poole parkrun course with you all – helping you understand the barcode system and generally motivate you throughout the run.

What are the benefits of learning to run in a group?

In one word – support! 

Lots of past Couch members said that they had previously tried to complete the Couch to 5km course on their own using the NHS app, however, lacked the motivation to keep going, especially once they got halfway through and the runs started to get longer and harder.

It is generally agreed that you always run further or faster in a group than you ever would do on a solo run. Plus, we push you hard on the Monday group session so when you go out again on your own in the week, you know the hardest part is already done!

Most of our previous graduates have also stayed firm running friends, bonded by their experience together and we still regularly see them all running together at parkrun, various 5km races or just around the park!

Am I too unfit to join in?

No! The course is named ‘Couch’ to 5km for a reason – week one starts with less than one minute of running at a time. The course follows a run/walk interval pattern whereby the running section slowly increases and the walking breaks decrease.

If you have done no exercise at all for many years, it will help you to make small changes between now and the start date – nothing dramatic but maybe start walking to school/work a couple of times a week; take the stairs to your office instead of the lift; get the family out for a walk or bike ride at the weekend. Any small increase in your activity levels over the next couple of weeks will really help your body and your mindset for the start of the course.

Please let the leaders know of any medical conditions that can affect you during exercise. If you would like to discuss in private before the first session please email us at c25k@poolerunners.co.uk or arrive early to talk to us before the session begins.

Is there an age limit?

We are adult coaches and leaders but we are trained for age groups 13+. We’d be happy if you did want to sign-up an 13-to-17 year-old, but there are some stipulations. Firstly you would need to take parental responsibility for them at all times, and be in the same groups etc.  Secondly, the sessions are aimed towards adults, not children, so please be aware that children’s coaching is different to adults, although for a 5k distance this is unlikely to be an issue.

If you are happy with these requirements, then they can attend, though they must still be signed up and paid for.

How do I sign up?

We use an online entry system – there is a link at the top of this page, and also available on our Facebook page.

All entrants must register and pay online before the course start date and entries will close 48 hours before the start date. Due to the massive success of previous groups, we have had to make the decision to cap numbers for this new course in order to ensure the ongoing safety of runners and to enable us, Leaders, to run the groups more effectively.

NB – our previous courses have all sold out, we would urge you not to delay registering to secure your place. You must sign up and pay via our online system in advance.

What do I need to bring?
Make sure you are wearing something that you can move (and maybe sweat) in – you don’t need to go out and buy expensive trainers and kit at this stage. Just some basic activewear. If you have asthma, please bring your inhalers each week (this is your own responsibility) and if it’s warm, you may like to bring water with you.

What happens at the end of the course?
We always finish our course by running a complete 5km route on our last Monday session, followed by a graduation ceremony (usually involving cake!).

If you have any questions about the course in the meantime, please head over to our Facebook page and we’ll be happy to chat. See you soon!

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