Couch to 5k

Individual – Group of Friends – Workplace

Having never run since being in High School, Alex’s c25k 8 week programme gave me the motivation to give it a go. Even after 8 weeks I am continuing my running on a weekly basis trying to improve my times. Life changing!


Taking up Running or exercise can seem daunting and scary. Especially if you feel out of shape, unfit and intimidated by others.

BUT it doesn’t have to be…

…Everybody has to start somewhere… and what better way than your very own Couch to 5k Programme.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 8-10 weeks.

How does Couch to 5K work?

The biggest challenge new runners face is not knowing how or where to start. 

The most common mistake people make is to overdo it. Ultimately, they feel defeated and give up. 

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, this makes the challenge feel achievable right from the start.

Who is Couch to 5K for?

Everyone! Whether you’ve never run before or if you just want to get more active or returning from a long injury.

What are the benefits?

  • Improving your physical health. 
  • Running requires little equipment
  • Running regularly will improve the health of your heart and lungs.
  • Running can help you lose weight, especially if combined with a healthy diet.
  • Increase bone density in some people, which can help protect against bone diseases like osteoporosis. 
  • Running regularly can relieve stress and can combat depression


There are many apps and websites that can help you get started which work great for some people. However, I have found that they do not work for everyone as they are not individualised and can rush you too much. They are not able to change things to either push you on quicker or make it easier. Everyone is at their own level and needs to progress at different rates.

My bespoke and individual programmes can help you safely run 5k.

Here are some of the benefits of your very own Coach led programme:

  • Personalised Training Plan
  • 30 Minute Coach Led Weekly Session for 6-8 weeks
  • Nutrition and Diet Advice
  • Running Technique Advice
  • Motivation Strategies
  • Dramatically Reduce Risk of Injury
  • Stretching Advice
  • Full Support During and After
  • Develop a Joy for Running

The C25K Programme is only £150. This includes all weekly sessions, a personalised training plan and full support on above. There is no extra cost for groups or pairs – you can split the cost.

It may seem expensive but it works and can be life changing

“Very professional and lots of helpful advice. Very motivated”

Thanks Alex I have really enjoyed the past 8 weeks and am amazed at how far we have all come in such a short time. Definitely keeping going. Really liked the encouraging but not pushy approach.

To get started or find out more information drop me a message here: