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Couch 2 5K

Join the country’s biggest virtual running community lots of people have started their Couch to 5K journey, why not join them?

The One You Couch to 5K app is a 9 week running programme designed for complete beginners, the fun and motivating app gradually builds you up to running 5K in just 9 weeks. Download the app now. 

Running can be great fun and very sociable – you can run with a friend, make new friends with a beginners group, go to your local parkrun, or even head to a running club. You certainly don’t have to enter a race to enjoy running – just put on a pair of trainers and get out there doing what you want to do.

Why is it good for me?

Running is good for your heart and strengthens your bones and tendons. Getting outside, or hitting the treadmill can be a great way to clear your head and relax.

How much does it cost?

The couch 2 5K app is free. Running is one of the cheapest sports around, as very little kit is needed to take part and there is no additional equipment, just some trainers and comfortable clothes.

Some running groups offer a taster session for free before commiting to a membership.

What equipment do I need?

To download the app, you will need a smart phone. 

The two essentials items are a good pair of trainers, and if applicable a supportive sports bra. These will make your running easier and more enjoyable. 

Trainers can be purchased from any running or sports shop. Most will have staff that can advise you on the right pair for you – make sure they are comfortable. 

Running in your area

There are 44 opportunities listed on the Activity Finder. To view local opportunities please select your local area.


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