Couch to 5K
Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
The Couch to 5K programme (C25K) will help you gradually work up towards running five kilometers in just nine weeks.
What does it cost?
The programme costs £30. This fee covers the whole C25K programme, plus you will also become a social member of the club. This gives you access to sportswear discounts, and the chance to join in with our social events throughout the year.
Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
The Couch to 5K programme (C25K) will help you gradually work up towards running five kilometers in just nine weeks.
What does it cost?
The programme costs £30. This fee covers the whole C25K programme, plus you will also become a social member of the club. This gives you access to sportswear discounts, and the chance to join in with our social events throughout the year.
The Windle Valley Runners' Couch to 5K programme
The programme we run is based on the NHS Couch to 5K, which has been successfully used by many thousands of novice runners over recent years. It is suitable for absolute beginners, or for people wanting to return to running after a break.
Our programme consists of group sessions run at Ascot racecourse. Each session is led by an experienced Windle Valley running coach, assisted by volunteer helpers from the club. They are there to help you throughout each session, and give you tips and encouragement as you progress.
The programme we run is based on the NHS Couch to 5K, which has been successfully used by many thousands of novice runners over recent years. It is suitable for absolute beginners, or for people wanting to return to running after a break.
Our programme consists of group sessions run at Ascot racecourse. Each session is led by an experienced Windle Valley running coach, assisted by volunteer helpers from the club. They are there to help you throughout each session, and give you tips and encouragement as you progress.
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How does the programme work?
The plan involves 2 supported runs a week, with the third run being self-guided on the Friday/over the weekend. There will be a day of rest in between each, and a different exercise schedule for each of the 9 weeks. Each day's schedule involves running intervals alternated with walking intervals, and each week you build up the amount of running and reduce the amount of walking. By week nine you should be able to run for 30 minutes, or five kilometers, without stopping concluding with a "graduation" at Frimley Lodge parkrun. About Ascot Racecourse
We run the programme at Ascot Racecourse, where a two kilometer tarmac circuit provides a safe traffic free environment for us all to enjoy. There is free parking nearby. 
"I have tried C25K on my own before, without succeeding. Doing the sessions in a group made so much difference, and helped me keep going to the end."
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Dates
We will run our 2026 programme from April to June, concluding with a "graduation" at Frimley Lodge parkrun on 27th June. Additional to the above dates, after graduation we will be offering 2 optional weekly runs taking place on Tuesday and Wednesday evenings to assist you in continuing to run and progress into joining our main club runs. The locations of these additional runs will be advised nearer the time. Facebook Group for Couch to 5K
We have a Facebook Group to support you through the programme, "Ascot Beginners' Running Group". On the group you can chat and share with your fellow runners, and we will keep you up to date with any new information about the programme. Click here to go to the group. The Couch to 5K App
The Couch to 5K app from the NHS gives you a choice of coaches and helps you track your progress. You will be be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson. |