Chichester Runners organises a Couch to 5K course for beginners every year, following the well known NHS 9-week Couch to 5K program.
Taking part in Couch to 5K 2025 with Chichester Runners has genuinely changed my life …
At the start of 2025, I couldn’t run for more than a couple of minutes without stopping. The idea of running 5K felt completely out of reach — let alone a half marathon. Fast forward to now, and I’ve completed several races and even booked my first half marathon this year. I never imagined I’d be able to run 21K, but here I am.
What makes Chichester Runners so special isn’t just the training — it’s the people. The support is incredible. From the encouragement at sessions to the cheers at races, you’re never on your own. It’s a community in the truest sense of the word. I’ve made great friends, enjoyed social evenings, and found something that’s about far more than just running.
It’s about connection, confidence, and discovering what you’re capable of.
If you’re thinking about signing up, do it. You won’t regret giving it a go — but you might regret not starting. It could change your life too.
Lindsay, class of 2025
The 2026 group will start on Monday 30th March, right after the clocks change. Sign me up
Everyone finds that first step out of their front door is the hardest one. The benefit of joining our group is the support you’ll get from the other participants, the enthusiastic leaders and club members who will run with you and the impetus of having a definite time to turn up and run.
What’s the Plan?
The Couch to 5K course involves 3 exercise sessions per week, for 9 weeks.
For two of those, we’ll meet as a group and our experienced leaders will help you get through it. The third session will be for you to do over the weekend, either solo (with the NHS C25K app, if you like) or with the new friends you have met at the organised sessions.
Over the weeks, you’ll get to know the leaders and the other people taking part and finding someone to do that third run with will get easier.
When?
Our 2026 Couch to 5K course starts on Monday 30th March, as soon as the evenings get light again, and goes through to early June, so you can enjoy running and establish the regular habit through the summer months. That suits most people and gives them the best chance of getting to the end – adding dark evenings and grim winter weather to the mix really doesn’t help the motivation!
The group meets at 6:30pm on Mondays and Thursdays at the Rugby Club at the northern end of Oaklands Park.
If the timing doesn’t work for you, give the NHS app a go and drop us a line when you’re close to 5K and want some running buddies.
How Much?
Chichester Runners doesn’t do this for the money; we do it because we love running with our friends.
But, we’ll ask you for £10 at the start, as a commitment to yourself, and we’ll give it back to you when you finish the last session. Anything left over goes on cakes and prosecco for the rest.
If the tenner is an obstacle to you signing up: don’t worry – we won’t push you for it, it’s just a bet with yourself after all. And if it takes more to keep you interested, we’ll happily let you make a bigger bet with yourself!
Why Do It?
There are some well-known physical benefits from exercise in general and running in particular – improved heart and lung health, weight loss, even increases in bone density that help protect against osteoporosis.
The mental benefits are at least as important. Running regularly is a great stress reliever and has been shown to combat depression. Taking on the challenge of Couch to 5K can also help to boost your confidence and self-belief, as you prove to yourself that you can set a target and achieve a goal.
Who Is This For?
Couch to 5K is for pretty much everyone. Whether you’ve never run before, have fallen out of the habit or you just want to get more active, Couch to 5K is a great way to get fitter and healthier. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
Does It Work?
Absolutely. Apart from the millions who have followed the program all around the country, Chichester Runners has many members and coaches who started with Couch to 5k and ended up as regular runners. Now they do everything from 5k Parkruns to marathons and beyond, at speeds anywhere from just-plodding-along to fastest-in-their-age-group.
What Happens Afterwards?
We’d love you to join our club and keep up the running on a Monday and a Thursday night. And then you can branch out and try everything else we do.
But if you don’t join, that’s OK too. Enjoy your running. Say hi if you see someone you recognise at the parkrun. And if you fall out of the habit over winter, you’re welcome to come back and do Couch to 5K again next year. There are usually a few repeat customers!
The Details
Couch to 5k involves a mix of running and walking, to gradually build up your fitness and stamina.
Every session starts and ends with a 5-minute brisk walk, to warm up and cool down. In between, this is what you’ll be doing. Don’t let the later weeks scare you – the ‘future-you’ doing those runs will be a different person.
| Week | Monday | Thursday | Weekend |
|---|---|---|---|
| 1 | Run 60s, walk 60s repeat for 8 runs | same as Monday | same as Monday |
| 2 | Run 90s, walk 2 mins repeat for 6 runs | same as Monday | same as Monday |
| 3 | Run 90s, walk 90s Run 3 mins, walk 3 mins Run 90s, walk 90s Run 3 mins | same as Monday | same as Monday |
| 4 | Run 3 mins, walk 90s Run 5 mins, walk 2m30s Run 3 mins, walk 90s Run 5 mins | same as Monday | same as Monday |
| 5 | Run 5 mins Walk 3 mins Run 5 mins | Run 8 mins Walk 5 mins Run 5 mins | Run 20 mins |
| 6 | Rest Week | Rest Week | Rest Week |
| 7 | Run 5 mins, walk 3 mins Run 8 mins, walk 3 mins Run 5 mins | Run 10 mins Walk 3 mins Run 10 mins | Run 25 mins |
| 8 | Run 25 mins | Run 25 mins | Run 25 mins |
| 9 | Run 28 mins | Run 28 mins | Run 28 mins |
| 10 | Run 30 mins | Run 30 mins | Run 30 mins |
Getting Ready
Running doesn’t require expensive equipment, but definitely a great sports bra (for some of us) and a good pair of running shoes that suit your foot type (for all of us) will help improve comfort. Also building up to walking for 30 minutes will set you up for starting the course. A bottle of water will be useful in warmer weather.
If you have any health concerns about beginning an exercise regime then please discuss it with a medical professional first.
