Virtual Couch to 5k



C25K is back but with a difference! It’s now a virtual programme so everyone can join in and WALK, JOG OR RUN at their leisure.

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

The concept is simple and suitable for recreational runners who need a little extra encouragement and advice on how to get back into or starting running.

Suitable for all ages, no matter the level of competency.

As part of the Get Moving ABC initiative we hope to motivate and support as many people as possible to work towards and achieve the recommended physical activity levels by giving everyone the opportunity to sign up to our free Virtual Couch to 5k programme. The focus will be on increasing sport and physical activity within homes, local communities, workplaces and schools, with a view to motivating and encouraging as many people as possible to get moving during this time.

A qualified instructor will virtually guide you through the eight week programme completed three times per week and be on hand virtually to share their skills, knowledge and expertise.

So, grab your trainers and sign up for the programme.

What is the Virtual Couch to 5k programme?

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 eight weeks.

Get instructions, advice and encouragement sent to before each of your runs to help your ability throughout the programme.

Buddy up with someone from your own household and challenge yourself to run 5K by the end of the eight weeks.

Who is the Virtual Couch to 5k for?

The Virtual 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.

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. Virtual 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.

As it is a virtual Couch to 5k programme you can run your sessions at a time which suits you best.

There will be no cost involved this is simply a way of encouraging you as an individual to try something new for you in 2021.

Once you complete the online booking/registration form at the bottom of the questions, the instructor will be incontact with you and send you the 8 week programme.

What does the programme include?

The virtual programme includes:

  • A 8-week Virtual C25K training programme.
  • Weekly tips and advice

What are the benefits?

There are plenty of benefits from getting into running. For starters, it’s an easy way of improving your physical health.
Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.
Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.
There’s evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.
There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.
Running regularly can also be a great stress reliever and has even been shown to combat depression.

Health & Safety Considerations to plan for before your run?

These sessions are completed at your own risk please take into consideration the location you choose to run at in certain weather conditions at this time of year. As there could be a possiblity of ice, snow and surface water that could make paths dangerous and impassable.

How to book

Use the form below to place your booking now
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