What is Couch to 5K?
Couch to 5K is a beginner-friendly running plan designed to help anyone—regardless of fitness level—gradually build up to running 5 kilometers (3.1 miles) without stopping. The program spans 10 weeks and starts with short intervals of running mixed with walking, making it achievable and motivating for complete beginners or those returning after a break.
Why Join Couch to 5K?
Accessible for Everyone: You don’t need to be an experienced runner. Couch to 5K is tailored for people with little or no running background.
Structured Guidance: The program breaks down running into manageable sessions, making progress feel achievable every week.
Community Support: Join others on the same journey, share experiences, and celebrate milestones together.
Boost Physical Health: Regular running improves cardiovascular health, strengthens muscles, aids in weight management, and boosts energy.
Improve Mental Wellbeing: The sense of accomplishment from reaching new goals, combined with the mood-lifting effects of physical activity, helps reduce stress and anxiety.
How Couch to 5K Will Help You
Build Up Fitness Safely: Gradual progression means less risk of injury or burnout. You’ll be amazed at what your body can achieve in just 10 weeks!
Gain Confidence: Finishing the program provides a huge confidence boost and lays the groundwork for a more active lifestyle.
Meet New Friends: Training with others is more fun and helps keep you accountable.
Form Lasting Healthy Habits: Many graduates continue running regularly, leading to lifelong health benefits.
Join Royson Runners’ Free 10-Week Couch to 5K Programme
Are you ready to make a positive change?
Who Can Join?
Anybody
Where?
The Heath Sports Club, Baldock Road, Royston SG8 5BG the grass verge near the entrance to the tennis courts
When?
Over 11 weeks, starting on the 20th September 2025 and culminating at the Wimpole 5k Park run on Saturday 29th November with the rest of the Royston Runners
Cost?
100% free!
Why Train with Royson Runners?
Experienced run leaders to safely guide and motivate you.
Supportive group atmosphere—no one gets left behind.
Celebrate your progress in a friendly, local running club.
Ready to Start Your Journey?
Whether you’re aiming for your first ever 5K, returning after a break, or just want a fun, healthy habit, Royson Runners’ Couch to 5K is the perfect place to begin.
Join us—take your first step today! Email us on
“A gentle and progressive introduction to running with a qualified coach and friendly volunteers. Suitable for all ages and abilities based around achievable and easy to follow goals”
I started off on the Couch to 5k and ended up completing the London Marathon, all with the support of the club. I was lucky to win my London marathon place through the Clubs spaces. I couldn’t have done it without Royston Runners and I wanted to give back hence ending up as the Vice Chairperson. The program really does work!
I started on the Couch to 5K in March 2024 and ran the London marathon in April 2025. I could not have got over that start line… or indeed that finish line without Royston Runners and especially Grant Chapman and the Couch to 5K!!
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