C25K

Our 9 week Couch to 5Km (C25K) programme took place April to June 2022, we are planning to run another course in Spring 2023:

Every Thursday, 6:30pm, Woking, meet in Woking park at the bandstand, you can park for free in the leisure centre car park GU22 9BA.

A running programme for absolute beginners aged 18 and over. Couch to 5K has now helped more than 4 million people start running. Based on the NHS programme we will help guide you to start running.

We will meet each Thursday for around an hour to do the first session of the week with a No Sweat Running Community Run Leader. You will then do two more sessions during the week at your own pace (or with a running buddy from the group) and then meet again the next Thursday and repeat for the 9 week programme.

Is it really for complete beginners? Yes, please ensure you are physically fit, not pregnant or have Covid, are able to walk unaided up to 5km without difficulties, before beginning any exercise programme, please consult your doctor. You are running at your own risk, by running with us it is deemed that you accept our Terms.

You will need to wear suitable running clothing and footwear.

What happens once I get to 5km? Then we would love for you to join our regular open group running sessions.

Week 1 21Apr22

Run Leader: James

For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate up to 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

Week 2 28Apr22

Run Leader: James

For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate up to 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

Week 3 05May22

Run Leader: Jason

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week 4 12May22

Run Leader: James

For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week 5 19May22

Run Leader: Jason

Run 1: brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

Run 2 & 3: brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

Week 6 26May22

Run Leader: Jason

Run 1: brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

Run 2 & 3: brisk 5-minute warm-up walk, then 10 minutes running, 3 minutes walking, 10 minutes running

Week 7 02Jun22

Run Leader: Jason

For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk then 25 minutes of running.

From now on, the plan gets you used to running for solid blocks of time, without the distraction of walking intervals.

Week 8 09Jun22

Run Leader: Jason

For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk then 28 minutes of running.

By now, you should be getting comfortable with the longer runs but you still need to concentrate on completing the 28 minutes without going too fast.

Week 9 16Jun22

Run Leader: Jason

For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk then 30 minutes of running.

You've nearly reached the end of your programme and you've made some great progress. This is the week when you can reach your goal. Well done!