C25K_Couch to 30Mins

Zero to Hero Programme "Couch to 30 Minutes in Nine Weeks"

The OneYou Couch to 5KM (C25K) App gives you a choice of coaches and helps you track your progress through the programme.  Join us on a Tuesday and Thursday evening at 5pm to complete the course as a group.  As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.  If you want to do this on your own the app can be downloaded using these links:

This course has been very successful and you can see some of the successes on our Success Page.  We use the OneYou and Strava app to train towards couch to 30 minutes, which is achievable rather than trying to complete 5km in 30 minutes.  We run as a group or 'CREW' and support each other to achieve the goals in the programme.
  • What is the Programme - Couch to 30 Minutes #C230M
  • Where do we meet - Gloucester Business Park Address: Edward Jenner Court, Pioneer Avenue Brockworth, Gloucester GL3 4AW (Parking Available) Click Here for Directions
  • When does this take place - We meet every Tuesday and Thursday at 5pm.
  • How do we do it - See the weekly programme below for the outline of the programme
Tips on progression - The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.The pace of the 9-week running plan has been tried and tested by thousands of new runners.You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week.Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them. 
Rest days - Rest days are critical. Having one between each week's runs will reduce your chance of injury and also make you a stronger, better runner.Resting allows your joints to recover from what is a high-impact exercise, and your running muscles to repair and strengthen.Alternatively, you could do Strength and Flex on your rest days. This is a 5-week plan designed to improve your strength and flexibility, which will help your running. 
Aches and pains - Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.Always do the 5-minute warm-up walks as instructed in the podcasts before each run, and check that your running shoes are offering good support.For more information on preventing and treating injuries, read our page on sports injuries.

Read Rachel's and Susan's Journey or checkout what our members said by clicking here

'You will have good runs and bad runs – accept it, and don't spend too much time analysing the how and why. Even a bad run is good for you'.
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