Coach to 5k

Formby Running Club Coach to 5k (C25K) Programme commences in July

The free NHS C25K plan helps you ease into running at a pace that feels comfortable for you.

Over the 9 weeks, you’ll run 3 times a week, alternating between walking and running. You will run further and for longer as you go through the plan. You should aim to have a rest day between each run. Rest days give your body time to recover, help prevent injury, and are just as important as the runs themselves. By the end of the 9 weeks, you’ll be running for 30 minutes. That’s a brilliant achievement, whatever your starting point.

Our Programme is offered through a mixture of virtual (remote) support, and group attendance sessions. The Programme is managed by a qualified England Athletics Leadership in Running Fitness (LiRF) license holder.

• You'll need to download the C25K app and PDF Plan

• You'll then need to join FRC Spond (free app) where your LiRF license holder, will assign and manage your weekly goals, and where you will meet other like-minded C25K participants at the scheduled group attendance sessions.

• The C25K Programme requires a one-off payment of £10 which is used by FRC to fund LiRF courses for its members, purchase of equipment, mementos and prizes, and for charitable donations.

  • You will then become a fully-fledged member of FRC for free (our membership year runs from 1 April to 31 March).

The format of the Programme is:

• Week 1 and 2: virtual sessions

• Week 3: Group attendance session

• Week 4 and 5: virtual sessions

• Week 6: Group attendance session

• Week 7 and 8: virtual sessions

• Week 9: Group attendance session, and your 5k graduation ceremony at our local parkrun

If you would like to join our next C25K Programme please select the Expressions of Interest button below