Couch to 5K

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

The Couch to 5K programme (C25K) will help you gradually work up towards running five kilometers in just ten weeks.

The Windle Valley Runners' Couch to 5K programme

The programme we run is based on the NHS Couch to 5K, which has been successfully used by many thousands of novice runners over recent years. It is suitable for absolute beginners, or for people wanting to return to running after a break.

Our programme consists of group sessions run at Ascot. Each session is led by an experienced Windle Valley running coach, assisted by volunteer helpers from the club. They are there to help you throughout each session, and give you tips and encouragement as you progress.

How does the programme work?

The plan involves 3 runs a week, with a day of rest in between each, and a different exercise schedule for each of the 9 weeks. Week 10 finishes with a local 5K parkrun.

Each day's schedule involves running intervals alternated with walking intervals, and each week you build up the amount of running and reduce the amount of walking.

By week nine you should be able to run for 30 minutes, or five kilometres, without stopping. In week ten we practice a bit more then finish off with a 5Km parkrun.

Ascot Racecourse

We run the programme at Ascot Racecourse, where a two kilometre tarmac circuit provides a safe, traffic-free environment for us all to enjoy.

Dates and Cost

Our next programme will start on Monday 16th May and conclude with a local parkrun on a Saturday morning.

The sessions will take place on Mondays, Wednesdays and Fridays at 7.00pm every week.

Don't worry if you might not get to every session. If you have to miss any sessions due to other commitments, the Couch to 5K app will help you to make them up - see the box below.

The cost for the programme is £25, which covers all the sessions.

Actual Meet Point

The venue is at Ascot Racecourse and the actual meet point for each of the run sessions (with parking available) is on the approach to Ascot Golf Course with the nearest post code SL5 7LJ

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Couch to 5K for Beginners Hosted by Windle Valley Runners