Armagh City, Banbridge and Craigavon Borough Council Health and Recreation Department

Couch to 5k

The NHS Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K or for half an hour, in just nine weeks.
Couch to 5k

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

But did you know that regular running can help;

  • Reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and having a stroke
  • Boost your mood
  • keep your weight under control

What is Couch to 5k

Couch to 5K is a running plan developed to help absolute beginners get into running. The beginners’ running plan was developed by a novice runner, Josh Clark, who wanted to help his fifty-something mum get off the couch and start running too. The plan involves three runs per week, with a day of rest in between, with a different schedule for each of the nine weeks.

Who is Couch to 5k for

Couch to 5K is for everyone. Whether you’ve never run before, or if you want to get back into being more active, Couch to 5K is an easy way of getting fitter and healthier. If you have any health concerns about beginning an exercise regime such as Couch to 5K, make an appointment to see your GP and discuss it with them first. Please note under 18’s must be accompanied by an adult.

How does it work

Probably the biggest challenge a novice 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’re just getting started. Couch to 5K works because it starts with a mix of running and walking, to gradually build up your fitness and stamina. Week one involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

How to book

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