Chichester Runners organises a Couch to 5k group for beginners every year, following the well known NHS 9-week Couch to 5k program.
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.
Skip the details … just sign me up

What’s the Plan?
The Couch to 5k program involves 3 exercise sessions per week, for 9 weeks.
For two of those, we’ll meet as a group and our volunteers will help you get through it. The third session will be for you to do over the weekend, either solo (with the NHS 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 Couch to 5k group usually starts in early April and gets to 5k in June, so they can enjoy running and establish the 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 usually 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’ll ask you for £10 at the start, as a commitment. 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: don’t worry – we won’t push you for it. 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 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.
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.
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 several repeat customers!
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.
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 | 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 |
7 | Run 25 mins | Run 25 mins | Run 25 mins |
8 | Run 28 mins | Run 28 mins | Run 28 mins |
9 | Run 30 mins | Run 30 mins | Run 30 mins |
Getting Ready
Running requires little equipment, but wearing sports kit and a comfortable pair of running shoes that suit your foot-type will help. A bottle of water may be useful in warmer weather.
If you can’t already, building up to being able to walk for 20 or 30 minutes will set you up for starting the course.
If you have any health concerns about beginning an exercise regime then please discuss it with a medical professional first.