Couch to 5k


Your Starting Point To Your 5k

Congratulations on taking the first step towards a healthier and more active lifestyle with Netley Abbey Runners' Couch to 5K program! Whether you're a complete beginner or looking to get back into running, our structured program is designed to guide you from the couch to completing a 5K run in just a few weeks.

What is Couch to 5K?

Couch to 5K is a beginner-friendly running program that gradually builds your endurance and fitness over eight weeks. Our goal is to make running accessible to everyone, regardless of your current fitness level. The program involves a combination of walking and running, allowing your body to adapt to the demands of running gradually.


Victoria Rd,



SO31 5FA


Wednesday 22nd May


10 Week Programme


Netley Abbey Parkrun


4th July 2024

How does it work?

Over 10 weeks you will be guided through 3 runs a week. One led run with our trained and experienced run leaders and two homework runs (don't worry about these there is often plans to meet up and run your homework runs with others in the programme or club).

Over the 10 weeks, you will be supported in slowly building up strength, speed and stamina to run for 30 minutes continuously. 

The course costs £35 as well as the 10-week programme you will also be a member of Netley Abbey Running Club until March 2025 so you can continue your running journey with us.

Tips For Sucess 

Listen to Your Body: Pay attention to how your body feels. If you need an extra rest day, take it.

Stay Hydrated: Drink plenty of water, especially on running days.

Proper Shoes: Invest in a good pair of running shoes for comfort and injury prevention.

Head/Body Torch: Be ready to be seen! Invest in a head or body torch and some brightly coloured clothes as you will be running in the dark.

Stretching: Include dynamic stretches in your warm-up and static stretches in your cooldown.

Support System: Join our Netley Abbey Runners community for motivation and support.

Join Us On The Road

Netley Abbey Runners is more than just a running club; we're a community that supports and encourages each other. Join us on scheduled group runs, connect with fellow participants, and share your achievements!

Get ready to lace up those running shoes and embark on this exciting journey! Remember, every step brings you closer to your goal. We believe in you, and the entire Netley Abbey Runners community is here to cheer you on!

Let's run together towards a healthier and happier you!