Couch to 5k

Returning Tuesday 20th February 2024🤩

Have you thought about running but don’t know where to start?
Maybe you have heard about the popular Couch to 5k programme but don’t want to run on your own.
Join Eastbourne Rovers to undertake the Couch to 5k programme in a friendly group setting.

  • Couch to 5k plan in a friendly group setting
  • 9 week programme
  • Suitable for complete beginners and returners to running
  • Tuesday and Thursday evenings starting February 20th 2024
  • Low cost membership

Our Couch to 5K programme runs alongside regular club runs so you will be able to meet the rest of the group. It will start 20th February 2024.

Most of our runs start from Eastbourne Sports Park, please check the programme below. One of our Leaders in Running Fitness will take you out on the paths and fields around the Sports Park, closely following the NHS Couch 2 5K programme, slowly building you up to be able to run consistently for 30 minutes over the course of the 9 weeks. As well as training on Tuesday and Thursday, to follow the programme properly you should do a third session as “homework” at the weekend.

If you have any health concerns, you should ask your GP for advice.

At the end of the 9 weeks we will aim to run a 5k non-stop together at Eastbourne parkrun.

Sign up via our membership page, choose the Couch to 5k category.

FAQ

Couch to 5k is a programme designed for complete beginners to running, there is no expectation to run at a specified speed.

Anything that is comfortable. Things can warm up quickly when moving so layers that can be taken off and carried are better than one thick top. Any sports trainers will be ok to start, but we recommend you visit a specialist running shop such as Tempo as soon as possible to find your ideal running shoe. Rovers' members receive 10% discount at Tempo.

For the winter programme, wear something bright and consider bringing a torch.

The membership is extremely good value, and you are free to miss evenings that do not suit. We recommend doing any missed session in your own time.

When you sign up to our Couch to 5k, you are joining Eastbourne Rovers as a Road Runners member for the Couch to 5k course for just £10.

If you wish to continue your membership after the Couch to 5k, a Road Runners membership is just £44 per year.

Your membership will allow you to take part in any Road Runners session if you wish, however we feel it would be good for the camaraderie of the group for you to complete the 9 week course together.

We would like you to complete 5k at Eastbourne parkrun with us. It is up to you whether you remain a member of Eastbourne Rovers in April and renew for the next year. We hope you enjoy yourself and very much hope you stay with us.

Your 9 week Couch to 5k programme!

Tuesday and Thursday will be with the group, you should aim to do the third session of the week at the weekend as homework. Check the main Road Runners timetable carefully for the meeting point.

Tuesday
Official club session. Meet at 18:30
Thursday
Official club session. Meet at 18:30
Weekend
Homework
Week 15 minute brisk walk to warm up

8 x 1 minute runs,
8 x 1:30 walk recoveries

5 minute walk to cool down
5 minute brisk walk to warm up

8 x 1 minute runs,
8 x 1:30 walk recoveries

5 minute walk to cool down
5 minute brisk walk to warm up

8 x 1 minute runs,
8 x 1:30 walk recoveries

5 minute walk to cool down
Week 25 minute brisk walk to warm up

6 x 1:30 minute runs,
6 x 2:00 walk recoveries

4:00 walk to cool down
5 minute brisk walk to warm up

6 x 1:30 minute runs,
6 x 2:00 walk recoveries

4:00 walk to cool down
5 minute brisk walk to warm up

6 x 1:30 minute runs,
6 x 2:00 walk recoveries

4:00 walk to cool down
Week 35 minute brisk walk to warm up

1:30 run, 1:30 walk
3:00 run, 3:00 walk
Repeat!

5:00 walk to cool down
5 minute brisk walk to warm up

1:30 run, 1:30 walk
3:00 run, 3:00 walk
Repeat!

5:00 walk to cool down
5 minute brisk walk to warm up

1:30 run, 1:30 walk
3:00 run, 3:00 walk
Repeat!

5:00 walk to cool down
Week 45 minute brisk walk to warm up

3:00 run, 1:30 walk
5:00 run, 2:30 walk
3:00 run, 1:30 walk
5:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

3:00 run, 1:30 walk
5:00 run, 2:30 walk
3:00 run, 1:30 walk
5:00 run

5:00 walk to cool down
5 minute brisk walk to warm up.

3:00 run, 1:30 walk
5:00 run, 2:30 walk
3:00 run, 1:30 walk
5:00 run

5:00 walk to cool down
Week 55 minute brisk walk to warm up

5:00 run, 3:00 walk
5:00 run, 3:00 walk
5:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

8:00 run, 5:00 walk
8:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

20:00 run

5:00 walk to cool down
Week 65 minute brisk walk to warm up

5:00 run, 3:00 walk
8:00 run, 3:00 walk
5:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

10:00 run, 3:00 walk
10:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

25:00 run

5:00 walk to cool down
Week 75 minute brisk walk to warm up

25:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

25:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

25:00 run

5:00 walk to cool down
Week 85 minute brisk walk to warm up

28:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

28:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

28:00 run

5:00 walk to cool down
Week 95 minute brisk walk to warm up

30:00 run

5:00 walk to cool down
5 minute brisk walk to warm up

30:00 run

5:00 walk to cool down
Graduation!
Eastbourne parkrun 5K


Run a continuous 5K


Cake & coffee after!
Meet at:
Eastbourne parkrun Shinewater Park

W3W location:
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