Armagh City, Banbridge and Craigavon Borough Council Health and Recreation Department
Couch to 5K
New programmes starting week commencing 22nd April 2024.
Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
The concept of Couch to 5K is simple and suitable for recreational runners who need a little extra encouragement and advice on how to get back into or start running.
Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina over an eight week period. The programme is suitable for all ages, no matter the level of competency.
Our spring running programmes provide the choice of either in-person or virtual Couch to 5K training, giving you the freedom and flexibility to build up your fitness while working around your own schedule.
By the end of the programme, participants will be encouraged to take part in a Armagh Parkrun, Citypark Parkrun Craigavon, Lurgan Junior Parkrun or complete their own 5K on a regular basis.
PROGRAMME DETAILS
Couch to 5k - Armagh - The Mall
9 week programme | Every Monday & Wednesday commencing 22nd April from 6.30pm – 7.15pm
The cost for the programme is £32 per person and the minimum age to participate is 16 years old. On completion of the programme, participants will be able to complete a 5K.
Couch to 5K - Banbridge, Solitude Park
9 week programme | Every Monday & Wednesday commencing 22nd April from 6.30pm – 7.15pm
The cost for the programme is £32 per person and the minimum age to participate is 16 years old. On completion of the programme, participants will be able to complete a 5K Parkrun at City Park Parkrun at Craigavon Lakes on Saturday 22nd June.
Couch to 5K - Portadown Peoples Park
9 week programme | Every Monday & Wednesday commencing 22nd April from 6.30pm – 7.15pm
The cost for the programme is £32 per person and the minimum age to participate is 16 years old. On completion of the 8 week programme, participants will be able to complete a 5K Parkrun at City Park Parkrun at Craigavon Lakes on Saturday 22nd June.
Couch to 5K - Lurgan Park (morning programme)
9 week programme | Every Tuesday & Friday commencing 23rd April from 10am – 10.45am
The cost for the programme is £32 per person and the minimum age to participate is 16 years old. On completion of the 8 week programme, participants will be able to complete a 5K Parkrun at City Park Parkrun at Craigavon Lakes on Saturday 22nd June.
Virtual Couch to 5K
Commencing on 22nd April 2024, a qualified instructor will virtually guide you through the eight week programme to be completed 3 times per week. The instructor will be on hand to share their skills, knowledge and expertise. Each week participants will receive an email with their training programme for the upcoming week, meaning you can run at a time and place convenient to you.
By the end of the 9 week programme, participants will be encouraged to take part in a Parkrun or complete their own 5K.
It is FREE to register for our virtual programme.
FAQ's
What is the Couch to 5k programme?
Couch to 5K is a running plan developed to help absolute beginners get into running. The programme involves two sessions per week delivered by a qualified instructor. Participants will also be expected to complete a third session themselves each week. The upcoming programme will last 9 weeks in total.
The programme is progressive in nature, starting with a mix of running and walking at a gentle pace. Week 1 involves just 1 minute of running at a time, creating realistic expectations and making the challenge feel achievable.
The programme will culminate in a 5K Parkrun which all participants will be capable of achieving.
Perhaps you could buddy up with a family member or friend and encourage them to sign up to support one another throughout.
What is the Virtual Couch to 5k programme?
The Virtual Couch to 5K programme follows the same training programme as our in-person programmes. A qualified instructor will virtually guide you through the eight week programme to be completed 3 times per week and will be on hand to share their skills, knowledge and expertise. Each week participants will receive an email with their training programme for the upcoming week meaning you can run at a time and place convenient to you.
The programme is progressive in nature, starting with a mix of running and walking at a gentle pace. Week 1 involves just 1 minute of running at a time, creating realistic expectations and making the challenge feel achievable.
The 9 week programme will culminate in a 5K Parkrun which all participants will be capable of achieving.
Perhaps you could buddy up with a family member or friend and encourage them to sign up to support one another throughout.
Health & safety considerations to plan for before your run?
These sessions are completed at your own risk please take into consideration the weather conditions at this time of year. If you have any health concerns about beginning an exercise programme, please make an appointment to see your GP and discuss it with them first.
Details on the upcoming 5k - 10k running programme
Have you recently completed a Couch to 5k programme, or can you comfortably run a 5km and would like to challenge yourself to run further, then the 5km – 10km programme is perfect for you. Both in-person and virtual options are available commencing 16th April 2024. Details here