Couch to 5K: Your Journey Starts Here!

Congratulations on taking the first step toward a healthier, more active lifestyle!

Whether you're a complete beginner or returning to running after a break, Netley Abbey Runners' Couch to 5K program is here to guide you every step of the way.

What Is Couch to 5K?

Couch to 5K is a beginner-friendly program designed to help you go from the couch to confidently running a 5K in just 10 weeks. The program combines walking and running to gradually build your endurance, strength, and fitness, making it accessible to everyone—no matter your starting point!

How Does It Work?

• Duration: 10 weeks, with 3 runs per week.
  • One led run each week with our trained and experienced run leaders.
  • Two homework runs, with opportunities to join other participants or club members for extra support.
• By the end of the program, you’ll be running for 30 minutes continuously!

What Does It Cost?

The course costs £35, which includes:

• The full 10-week Couch to 5K program.
• Membership to Netley Abbey Runners until March 2026, so you can continue your running journey with us long after the program ends!

Top Tips for Your Couch to 5K Journey

• Listen to Your Body: If you need an extra rest day, take it!
• Stay Hydrated: Drink plenty of water, especially on running days.
• Proper Shoes: Invest in good running shoes to ensure comfort and prevent injuries.
• Be Visible: A head or body torch and brightly colored clothes are essential for running safely in the dark.
• Stretching: Include dynamic stretches in your warm-up and static stretches in your cooldown.
• Support System: Join the Netley Abbey Runners community for motivation, encouragement, and to share your progress

Why Join Netley Abbey Runners?

We’re more than just a running club—we’re a supportive community dedicated to helping you achieve your goals. With group runs, friendly faces, and plenty of encouragement, you’ll never feel like you’re on this journey alone.

Ready to Start?

Lace up those running shoes and take the first step toward a healthier, happier you! Every journey starts with a single step, and the Netley Abbey Runners community is here to cheer you on every step of the way.

Email us now to book your spot:

membership@netleyabbeyrunners.co.uk

Let’s run together and achieve something amazing!