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: 19th of September

Sessions

We do run in unpleasant weather 

All sessions follow the same pattern:

  1. Warm-up (high knees etc, 5 mins quick march)

  2. 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'

  3. Short cool-down walk

  4. Stretches (Some examples can be found here)

    
Week    		     
Run    		     
Warm-up    		     
Workout Breakdown    		     
Cool-down    		     
Total Time    
   
Week 1   		    
Run 1, 2,   3   		    
5 min walk   		    
Repeat 7-8 times: Run 1 min, Walk 1.5 mins   		    
5 min walk   		    
31 mins   
   
Week 2   		    
Run 1, 2,   3   		    
5 min walk   		    
Repeat 5-6 times: Run 1.5 mins, Walk 2 mins   		    
5 min walk   		    
31 mins   
   
Week 3   		    
Run 1, 2,   3   		    
5 min walk   		    
Repeat 2 times: Run 1.5 mins, Walk 1.5 mins, Run 3   mins, Walk 3 mins   		    
5 min walk   		    
28 mins   
   
Week 4   		    
Run 1, 2,   3   		    
5 min walk   
Run 3 mins, Walk 1.5 mins, Run 5 mins, Walk 2.5 mins, Run 3 mins, Walk 1.5 mins, Run 5 mins 		   
5 min walk   		    
31.5 mins   
   
Week 5   		    
Run 1   		    
5 min walk   		    
Run 5 mins, Walk 3 mins, Run 5 mins, Walk 3 mins,   Run 5 mins   		    
5 min walk   		    
31 mins   
   
Week 5   		    
Run 2   		    
5 min walk   		    
Run 8 mins, Walk 5 mins, Run 8 mins   		    
5 min walk   		    
31 mins   
   
Week 5   		    
Run 3   		    
5 min walk   		    
Run 20 mins continuous (No walking interval!)   		    
5 min walk   		    
30 mins   
   
Week 6   		    
Run 1   		    
5 min walk   		    
Run 5 mins, Walk 3 mins, Run 8 mins, Walk 3 mins,   Run 5 mins   		    
5 min walk   		    
29 mins   
   
Week 6   		    
Run 2   		    
5 min walk   		    
Run 10 mins, Walk 3 mins, Run 10 mins   		    
5 min walk   		    
33 mins   
   
Week 6   		    
Run 3   		    
5 min walk   		    
Run 25 mins continuous   		    
5 min walk   		    
35 mins   
   
Week 7   		    
Run 1, 2,   3   		    
5 min walk   		    
Run 25 mins continuous   		    
5 min walk   		    
35 mins   
   
Week 8   		    
Run 1, 2,   3   		    
5 min walk   		    
Run 28 mins continuous   		    
5 min walk   		    
38 mins   
   
Week 9   		    
Run 1, 2   		    
5 min walk   		    
Run 30 mins continuous   		    
5 min walk   		    
40 mins   
   
Week 9   		    
Run 3   		    
5 min walk   		    
Run 30 mins continuous — GRADUATION RUN! 🎓   		    
5 min walk   		    
40 mins   

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.