CSC is planning to start the next Couch to 5k training group on 30 April 2025. Take a bold step towards a fitter, healthier you with the NHS Couch to 5K training plan. This fantastic program is designed to gently ease complete beginners into running and help them transform from couch potatoes to 5 K runners in just 9 weeks.
This proven plan is both simple and effective, so don’t worry if you’ve never run before or if you feel out of shape. The program gradually builds your endurance and fitness, ensuring you don’t feel overwhelmed at any point. It starts with a mix of running and walking to gradually build up your stamina and before you know it, you’ll be running 5K without needing a breather.
Find out more about the NHS Couch to 5K training plan by visiting the NHS Couch to 5K website. The plan is based around three runs per week, two of which you will do on your own, at a time that suits you, and one group run (see below). There is a dedicated NHS podcast and smartphone app to help keep you motivated and informed.
Chalgrave Sports Club are here to support you on this fitness journey. We understand that stepping into this new challenge may seem daunting at first, but we assure you that you’re not alone. CSC will have friendly and experienced runners available to act as guides and mentors for a group training run once a week (usually on a Wednesday evening, meeting at Chalgrave Memorial Hall), and be available to offer running guidance, advice and support as you progress.
Although it’s possible to do the Couch to 5K program on your own, joining a like-minded group significantly increases your chances of success. When you’re solo, it’s easy to lose motivation and quit. However, being part of a group creates a sense of accountability, encouraging you to stay on track. Plus, you’ll have the support of others who share your goals, giving you a source of help and motivation whenever you need it.
For those who successfully complete the 9-week training plan, the goal is to ‘graduate‘ by participating in the 5K Houghton Hall Parkrun in July. CSC representatives will be there to cheer everyone on as they cross the finish line, with a celebration waiting for all. And who knows, there might even be medals…
There is no cost to participate, and you don’t need to be a CSC member; it is open to everyone who would like to take part, no matter what your age or ability. The only question left is, are you ready to go from Couch to 5K? We believe in you, and we know you can do it! So lace up those trainers and get ready to hit the ground running.
If you’re interested in participating, please fill out the form below. You’re also welcome to join our private CSC Couch to 5K Facebook group – open to anyone who wants to take part.
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I am Interested in Participating in the CSC Couch to 5K Training Group Starting 30 April 2025: