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 ten weeks.
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 ten weeks.
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. 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. 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 3 runs a week, with a day of rest in between each, and a different exercise schedule for each of the 9 weeks. Week 10 finishes with a local 5K parkrun. 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. In week ten we practice a bit more then finish off with a 5Km parkrun 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. 
"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 ran our 2025 programme from May to July, concluding with a "graduation" at Frimley Lodge parkrun on July 12th. Watch this space for future programmes! 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 on the link to go to the group: Beginners Running Group Ascot | Facebook 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. |
Enrol for Couch to 5K
ENTRIES NOW CLOSED FOR 2025
To enrol for the Couch to 5k course, click on the link below, which will take you to the enrolment and payment page via Eventbrite:
Click Here
ENTRIES NOW CLOSED FOR 2025
To enrol for the Couch to 5k course, click on the link below, which will take you to the enrolment and payment page via Eventbrite:
Click Here