We’re so excited you’re here

Introducing RUN OF A KIND’S Couch TO 5K course.

STARTING JANUARY 2025.

JOIN THE WAITLIST BELOW:

WHY COUCH TO 5K WITH US

Do you…

Want to actually enjoy running rather than seeing it as a chore? 

Wish you could learn to run in a supportive fun environment, rather than slogging it out alone? 

Wish you had regular access to experienced Run Leaders who would make sure you were always on the path to success?

Want to have more energy, feel happier AND improve your physical and mental health?

If you answered HELL YES to these questions, then our Couch to 5k course is for you.

Our runners have:

🧡 2x or even 3x their furthest ever running distance

🧡 Overcome confidence barriers to group running

🧡 Run faster than they believed possible

🧡 Learnt, socialised AND had fun whilst keeping fit.

🧡 And so much more...

We’re a team of passionate Brummie runners who thrive off seeing running transform the lives of those that don’t describe themselves as “runners”.

With our combined years of experience in the running world, working with runners of ALL abilities, we have a wealth of knowledge that has helped people make running a normal and (shock!!!!) enjoyable part of their day.

WHAT’S INCLUDED

Within our Couch to 5km programme you will receive:

🧡 In person weekly runs (9 in total during the programme)

🧡 A running training plan with details of the runs you need to complete and when during the 9 weeks (we advise you print this off and tick your runs off as you go!)

🧡 Access to your run leader and group via whatsapp messenger to ask questions and egg each other on!

🧡 Graduation celebration with the other runners who’ve been on the journey with you and the run leaders

🧡 Discount codes for our merchandise and running tours which cover distances from 5-12KM with regular breathing stops to help you break distances you never thought possible.

Please note that we can only take on a limited number of runners in order to keep our groups small and supportive. Attendance to the weekly group sessions is essential to retain group comradery and enable us to support you with your running technique and motivation.

The Couch to 5K programme is for beginners to gradually build up their running ability so they can eventually run 5km without stopping.

Our groups are small and sociable with everyone sharing the life-changing journey together.

Our course starts with more walking than running. We gradually increase the time and distance until you can confidently run 5km.  

Once you’ve completed the course, we’ll celebrate with a timed 5k run at a local parkrun on Week 10.

The programme has been tried and tested by 10s of thousands of new runners (see below for a week by week breakdown).

It’s all about getting out there, having fun and taking literal steps to being more active. With us cheering you on all the way.

9 WEEK PROGRAMME

There is a 9 week commitment in order to get real benefits from our runlationship and embed running into your life.

There are no overnight successes in this world, no matter what you might see on social media! No stupid quick fix exercise programmes and crash diets over here that’s for sure. This programme is designed to set you up to take control of your life and embed running into it.

Exactly what we’ll do in our group sessions, week by week:

Week 1

Welcome to the start of your new, fitter life! We’ll introduce you to your Run Leader and the rest of your crew.

On all of our sessions we’ll do a light warm-up together, and cool down stretch at the end.

On this 1st session together, you will begin with a brisk 5-minute walk.

After this, we will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. We’ll take care of time keeping and do this as a group with no one being left behind.

Then before week 2, you’ll complete the same session twice in your own time.

Week 2

A brisk 5-minute walk. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

You’ll complete the same session twice in your own time.

Week 3

A brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

You’ll complete the same session twice in your own time.

Week 4

A brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

You’ll complete the same session twice in your own time.

Week 5

There are 3 different runs this week:

Run 1 which we’ll do together: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2 which you can do in your own time: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3 which you’ll do in your own time: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runs this week:

Run 1 which we’ll do together: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2 which you can do in your own time: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3 which you’ll do in your own time: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

Begin with a brisk 5-minute walk, then 25 minutes of running.

You’ll complete the same session twice in your own time.

Week 8

A brisk 5-minute walk, then 28 minutes of running.

You’ll complete the same session twice in your own time.

Week 9

Begin with a brisk 5-minute walk, then 30 minutes of running.

You’ll complete the same session twice in your own time.

Finishing with our Graduation Celebration! Time to celebrate with parkrun which is a timed 5km run (then all the cake).