Couch to 5K

We organise regular couch to 5K courses throughout the year for absolute beginners or people returning to running after a break.

Next Course: 14th of March

Sessions

We do run in unpleasant weather

All sessions follow the same pattern:

Warm-up (high knees etc, 5 mins quick march)
Run/walk - described in numbers of minutes, so, for example:
'(R2, W3) x2, R4' is 'Run for 2 mins, walk for 3 - do this twice, then run 4 minutes'
Short cool-down walk
Stretches (Some examples can be found here)

  
    Week   No.
    Workout
    Saturday   date
  
    1
    (R1.5,   W2) x6
    14th   March
  
    2
    (R2,   W1.5, R3 W3) x2
    21st   March
  
    3
    (R3,   W1.5, R5 W2) x2
    28th   March
  
    4
    (R5,   W3) x2, R7
    4th   April
  
    5
    (R7,   W3) x2, R5
    11th   April
  
    6
    (R8,   W2) x 3
    18th   April
  
    7
    (R9,   W2) x 3
    25th   April
  
    8
    (R10,   W1) X 3, R5 or to end
    2nd   May
  
    9
    RUN 5K - GRADUATE!!
    9th May

Coaches

Our coaches Anne and Steve both hold Leadership in Running Fitness qualifications from England Athletics

Eligibility

Our coaches are insured for children 12 and over. If you are under 16, you'll need to ask your parent or guardian to complete the form.

Younger children are welcome to join the course but must stay with a parent or guardian. We do not require a form for them.

Location

The course starts from Rye Farm car park.

Parkrun

Parkrun is a timed, free, weekly 5k held all over the UK every Saturday at 9am (and internationally too).

We will be training near the Abingdon parkrun and will be actually running it from week 4 onwards.

All are invited to join in on the "graduation" parkrun on Saturday the 9th of May. However we can do graduation runs on other weeks / days if folk can't make that day, so let us know nearer the time if this is the case.

Before week 4 you should sign up for you parkrun barcode. It is completely free, can be used for life, and will allow you to get a timed 5k result every week.

Parking

Free parking available in Rye Farm carpark and the carparks opposite and in the town centre. Please note there is no secure storage - we recommend keeping we recommend bringing a bum bag, waist belt or having a zipped pocket to store your keys.

Amenities

There is a pay toilet across the road from the carpark. There are also various cafes and pubs in town to refuel after.

Kit

Comfortable running shoes

Comfortable clothes to run in
Sports bra for high-impact activities if applicable
Bum bag / waist belt / zipped pocket for keys etc
Parkrun barcode (week 4 onwards)

Safety

Please keep at least one ear headphone-free (ideally both)
Give way to other road / path users and be aware of traffic etc
Please remember to bring your medication (e.g. asthma relievers) where applicable

Course fee

The course includes membership to the club and as such is the price of the annual club senior membership fee of £30. As a member of the club you will also have access to all the clubs amenities such as track coaching.

Sign up

You can sign up to the course via the Run Together website. There is also an app available. Once you have signed up you will be sent payment instructions.

Contact our couch to 5k team

If you have any questions about adult membership, please contact our couch to 5k team using the form below.