Couch to 5K

Are you interested in running but not sure how to start? Are you looking to improve your fitness and get more active? Or maybe you just fancy trying something different, getting outdoors, and meeting some new people?


What is Couch25k? Couch25k is structured and supported way to start running. It was designed for those who are completely new to running, as a 9 week introduction to running, that gradually builds up your fitness until you are able to run 5km! It starts with very short intervals of running (just one minute!) combined with walking, and gradually increases the length of time you run each week. This gives your body time to adapt, and enables you to develop  your running fitness, and confidence, to reach your 5km goal.

Who is it suitable for? Couch25k is suitable for people who are completely new to running, and may also be completely new to exercise. It is also suitable for those who may have run in the past but had a long break, or those who want a safe and structured way to gradually return to running post-injury. Our club is open to juniors aged 15 + and adults. Juniors (aged 15 – 17) must be accompanied by a responsible adult. Our previous C25k participants have ranged in age from 17 to 70! 

How does the Riviera Racers Couch25k work? Our Couch25k programmes are lead by one of our experienced Run Leaders, who will lead a group session once a week over the course of 9 weeks. Each session they will guide you through a warm-up, the C25k walk/run and a cool down. The session will last about an hour in total and will be in a group of up to 12 people. The programme is based on running 3 times a week, and we will provide  guidance on how to carry out the other two sessions during your own time each week. Whilst the C25k follows a structured programme, we  recognise that everybody is different and people will progress at slightly different rates, so don’t worry if you are feeling a little apprehensive! Our Run Leaders are experienced in leading mixed groups, and are able to adapt the sessions accordingly, to ensure you are supported all the way to reaching your 5km goal! 

What do I need to wear / bring?  All you need is a pair of trainers that are comfortable to run in, and clothes that are suitable for exercise and appropriate for the temperature and weather on the day. You can also bring a small bottle of water if you wish to carry this with you. 

How much will it cost? The cost of our C25k course is the same as our annual club membership – This is £30 plus the cost of a club vest / t-shirt which all members must have (£16). For this price you will receive the 9 week C25k AND a years full membership of the club. Once you have completed the C25k programme, you will have full access to all our Monday and Wednesday group training sessions, plus any other club social runs / events which often are scheduled at weekends. To give you a chance to make sure the club is right for you, we offer the first 2 weeks of the course for free. If you wish to continue (which we very much hope you will!), you can find all our membership information and how to join on our Membership Page

How do I sign up? Please email us at to register your interest. As soon as we have a start date for our next programme  we will be in touch! 

What happens after I finish the C25k programme? We will continue to support you in your running journey through our 5k+ groups! You can join both our Monday and Wednesday training sessions and we will help you to continue building up your distance at pace that suits you. There will be plenty of opportunities to try out different aspects of running such as hill running, speed training and trail running and get involved with club social runs and events! 

Here’s what some of our previous C25k participants have to say:

Jenny said ‘Joining Rivera Racers Couch to 5k has not only improved my fitness, it’s helped me to enjoy running! I had never run before but because it was a slow and supported introduction I felt able to progress further each week, with the encouragement of the Run Leaders’. Jenny joined our Couch25k in January 2019, and in September 2020 completed her first Half Marathon!

Gem said: ‘As someone who has recently C25K I wouldn’t have any hesitation in recommending the programme to get into running and more importantly recommending Riviera Racers to lead and support you on your journey. If you’re sat on the couch thinking ‘ should I, shouldn’t I?’ then you should absolutely give it a try like I did. They truly are an inclusive running club and anyone thinking ‘can you really run 5k at the end?’, you absolutely will!’

So what are you waiting for ? Get in touch and give it a go! We look forward to meeting you!




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