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

Couch to 5K will help you gradually work up towards running 5km usually in just 9 weeks.

Here at Chorlton Runners, we regularly run Couch to 5K programmes helping people get started on their running journey. We don’t have exact timings on our next programme, but please sign up using the Form below and we will be in touch, or please feel free to attend one of our Sunday morning or Tuesday evening sessions and chat to us, leave a message on our Facebook, Instagram or email us.

We’re very approachable, so if you see us at a parkrun, or a race - come and ask! 😊

Register your Interest in the next Couch to 5K Programme!

Please fill out the form, and we’ll be in touch regarding when the next programme will be starting.

We’re only capturing Name & Email, and should you wish to be removed after the fact, let us know and we’ll ensure that’s actioned.

PREVIOUS session: January 2024 - March 2024

The start of 2024 session begins on 7th January 2024, and will run for 9 weeks.

We follow the NHS Couch to 5K running plan (which you can view here), and we will be running 2 sessions per week:

09:00 AM Sunday Morning - Meeting at the Bowling Green Pub, Chorlton
18:45 PM Tuesday Evening - Meeting at the Bowling Green Pub, Chorlton

This year, the Graduation will be at South Manchester parkrun in March

Everyone is more than welcome (club, and non-club members) - whether you are new to running, are returning from injury or want to get your friends & family involved so they can be as cool as you!

You’ll be guided by our excellent and very approachable run leaders & coaches, who have been in exactly the same place you are in the past, and are passionate at helping people achieve their goals.

After the nine weeks of hard work are over, we celebrate with a graduation at a parkrun, which is 5k in length and is ran across the country at 09:00 AM Saturday Mornings. Once the course schedule is finalised, we will provide information on our Social Media channels & website.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.