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New to running? Our friendly programme builds fitness and confidence step by step — with support at every stage.
Our Couch to 5K programmeis designed to help absolute beginners take their first steps into running in a friendly, supportive environment.
Whether you’re completely new, returning after a break, or looking to regain confidence — this is the perfect way to get moving again.
Over 10 weeks, you’ll gradually build up from a mix of walking and gentle jogging to running a full 5K with a smile on your face!
Led by our qualified and encouraging Run Leaders, each session focuses on steady progress, teamwork, and fun.
And just like everything we do at NAR — Everyone’s Welcome. No One’s Left Behind.
Our Couch to 5K runs over 10 weeks.
Session details and meeting points are shared via our Members’ Facebook Group once you join the programme.
A structured, proven training plan that builds your fitness week by week
“I never thought I’d be able to run 5K, but with the support of NAR I actually looked forward to every session!” — Couch to 5K graduate, 2024
This programme is perfect if you:
Are completely new to running
Haven’t run in years and want to start again
Want to get fitter in a friendly, encouraging environment
Prefer small, local groups rather than large fitness classes
No previous experience is needed — if you can walk briskly for 30 minutes, you’re ready to start.
Note: Kids over 11 can join you too
Comfortable running shoes
A small water bottle
Suitable clothing for the weather
A hi-vis or reflective top for darker evenings
A smile and a sense of fun — we’ll take care of the rest!
Our next Couch to 5Kprogramme starts on Wednesday 11 February, 7.15pm.
Details as to where to meet will be sent out nearer the time.
This beginner-friendly course is ideal if you’re new to running or returning after a break. Sessions are supportive, welcoming and designed to help you build confidence at your own pace — walking breaks included.
February is a great time to start, once the January rush has passed. You can also bring a friend and start together, which many people find helps with motivation and confidence.
Sign-ups are open now and should be completed before the start date.
Couch to 5K is included in Netley Abbey Runners membership (£35 for the year).
Graduating from Couch to 5K is just the beginning!
Many runners go on to:
Join our weekly social runs
Take part in Netley parkrun or local events
Move up to 10K distances with our support
Get involved in club leagues and team races (HRRL, RR10, CC6)
Enjoy the friendships and community that make NAR so specia
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