Family Couch to 3k – Let’s Do This!

Family Couch to 3K is a fun variation of the well-known Couch to 5K. Athletics NI has designed a programme that will allow the whole family to enjoy walking, jogging or running, each week improving strength, stamina and technique until you can run 3K.

Why not add in a bit of friendly competition and rivalry with ‘Dad vs Mum’ or ‘Boys vs Girls’, or even mix it up with ‘Mums and sons’ vs ‘Dads & Daughters’. Why not get granny, granda, uncles, aunts, cousins to join in…the list is endless. Keep track of your results and let us know who’s winning, who’s flagging [probably Dad lol], and who is starting running maybe for the first time at #shakeupsummer2021.

The Couch to 3K is for the whole family. Children aged four years old and above can join in and under 16-year-olds must be accompanied by an adult.

The programme includes:

• A 5-week programme for all ages and abilities.
• Walk, jog or run at your own pace.
• Graduation run is on Sunday 22nd August 
• Introduction to Lurgan Park Junior parkrun.
• Water bottle for every participant.

The programme cost £5.00 per person.

The programme starts on Monday 19^th July and runs every Monday and Wednesday evening for 5 weeks @ 6 pm.

The graduation run will be on Sunday 22^nd August @ 9.30 am as part of Lurgan Park Junior parkrun

Please come dressed to walk, jog or run. Please wear suitable clothing for the weather conditions on the night and comfortable well fitting trainers.

Please bring a bottle of water with you each night.

Be a good role model for your children. Most children will follow the lead of their parents and grandparents. If they see their parents and grandparents taking care of their bodies through exercise, they will want to follow in their footsteps. It’s important to find activities that you can enjoy doing together as a family.

Running is a great activity to help kids build endurance, which is developed when kids regularly engage in aerobic exercise. Running offers kids a sense of freedom and a sense of reward and achievement when they finish.

While everyone can benefit from regular exercise, kids who are active will:

• handle physical and emotional challenges better
• sleep better
• have stronger muscles and bones
• be less likely to become overweight
• decrease the risk of developing type 2 diabetes
• have a leaner body from burned body fat.

Like so many individual sports that rely on self-motivation and hard work to achieve success, running teaches kids self-respect, commitment and builds self-esteem, all of which are important values for kids to learn and build on in their lives.

While motivating our young ones to become physically active, running can significantly improve adults physical and mental health. As a form of aerobic exercise, running can:

• reduce stress
• improve heart health
• help alleviate symptoms of depression
• improve cardiovascular fitness
• help maintain a healthy weight.

Please contact 

Participation in this event is entirely at your own risk. If you have any health concerns, please consult your GP first.

Participants must strictly adhere to current Government advice and guidance in relation to physical activity and COVID-19 including social distancing measures whilst participating in the event.