Couch to 5K

New Couch to 5K Coming to Wythall April 2024
Get running with Couch to 5K

NHS Couch to 5K is a running programme, designed for absolute beginners, to help you gradually work up towards running 5km in just 9 weeks. 

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we’re just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you’ve never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

How do I get started? Join a Couch to 5k Group

Starting on Wednesday 17 April 6 pm -7 pm at Woodrush Community Hub, Shawhurst Lane, Wythall B47 5JW

No booking required, just turn up!

Interested? Why not attend their open evening on Wednesday 10 April at Woodrush Community Hub

New Couch to 5k Starting: Wednesday 17 April 6-7pm Venue: Woodrush Community Hub Shawhurst Lane, Wythall, B47 5JW

The 9-week Couch to 5k programme will finish a week before the Wythall & Hollywood Fun Run.  We are offering participants of the Couch to 5k programme in Wythall a discount if they want to take part.  Instructors will have more details.

The course will be led by instructors from Rush Active Gym based at Woodrush Community Hub.

Want to go it alone?

Download the weekly podcasts Download NHS Couch to 5K

Better Health Couch to 5K app
The Better Health Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities, including Jo Whiley, Sarah Millican, Sanjeev Kohli and Steve Cram.

Download the NHS Couch 5k app from App Store

Download the NHS Couch to 5k app from Google Play  

To find out more visit Get running with Couch to 5K – NHS (

Source: NHS – Get running with Couch to 5K.