Couch to 5K
Want to ditch the couch and start running?
Join one of the popular Couch to 5k running courses!
To be kept up to date with our community sessions, including Couch to 5k, please subscribe to our e-newsletter by following this link.
The courses are designed for absolute beginners, so whether you’ve never run before, or if you want to get back into being more active, Couch to 5K is an easy way of getting fitter and more healthy.
Starting with a mix of running and walking to gradually build up your fitness and stamina, over a nine week professionally-coached course you will become able and confident to run five kilometres.
Couch to 5k is supported by the NHS and uses a series of downloadable podcasts that structure each run with music and coaching to develop running technique, speed and stamina progressively over time, as well as a special smartphone app.
Many graduates from local Couch to 5k groups go on to join local running groups - including parkrun - and continue a new healthier lifestyle. Over the last few years we have helped to develop many Run Leaders who are now part of the scheme.
Regular brisk exercise can help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control.
To be kept up to date with our community sessions subscribe to our e-newsletter by clicking here.
The free Couch to 5k app and podcasts are available from the NHS here.
Louise said "Due to all the encouragement and support I can't quite believe it but I'm still going! Week 7 and still loving it. I am one of the slowest, but I've followed everything they tell you to do and have been going 3 times a week and last night managed to run for 25 minutes without stopping. I couldn't manage 1 minute in week one. I would thoroughly recommend couch to 5k to everyone
My husband also joined from week 2 and has lost nearly 2 stone. I have lost weight and reduced my medication. Without Redditch Council backing this I would never have thought about running as I thought I was far too old! I've also made lots of new friends and now after a stressful day at work the glass of wine has been replaced by a run (really can't believe I'm saying that)."