RunPals Couch to 5km

RunPals Group Anyone can run together!

What is it?

There are a myriad of ways to get fit in our community, but the hardest part of keeping your motivation going is when you do it on your own. With RunPals you have a wonderfabulous community of runners, all willing to help you achieve your goals!

As our wonderfabulous free running club has evolved over the last 18 months from 5/6 people wanting to run together late into the winter, we now have over 350 members enjoying our free community running group and have had lots of enquiries from new runners who want to set out on their path to running consistently over 5km.

It is with great excitement that we announce RunPals first Couch to 5k program (C25k). The RunPals C25k is an introduction to running, organised by runners, for new or returning aspiring runners!

Milene RunPals C25k

When does it all start?

This September, Tuesday17th to be precise, we will host a regular Tuesday session as part of the NHS C25k programme, following over 9 weeks, to help new or returning runners achieve their first ever 5k with the support of our wonderfabulous pals.

And speaking of pals, we have the ever inspiring RunPal, Milene, who will be there at every session to help encourage you along your running journey as well as our wonderfabulous online community always willing to offer encouragement when you need it most.


How does it work?

The NHS C25k plan involves three runs per week, one of which will be supported by RunPals Milene (and others), but you will be starting off most weeks, meeting with RunPals at our regular Tuesday evening social run. The commitment from you is to complete your other two runs in the week, to ensure you stay on track each week.

Over the course of the nine weeks, the programme is designed to gradually build up your running ability so that you can eventually run 5km without stopping. To give you an idea of what’s involved, week 1 of your plan looks like this:

For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

You do not have to be super fit. You do not have to be an experienced athlete. All you need is the desire to get running! It’s a perfect opportunity to get fit, meet like minded people and enjoy great company whilst you start out on your running journey.

A brief history of the NHS C25k

The C25k beginners’ running plan was developed in 1996 by novice runner, Josh Clark, who wanted to help his fifty-something year old mum get off the couch and to start running. You can read more about the NHS programme here

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

RunPals Celebrate Parkrun
RunPals Having Fun running

Supporting you

We also have a closed group on Facebook, purely for the C25k RunPals, with a handful of other RunPals who are able to offer advice, support and encouragement throughout your running journey.


What would a training plan be without a graduation? The goal, after completing your 9 week programme would be to run, with support of many of the RunPals at a local parkrun in Sussex. We’ll confirm which one closer to the time.  

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Some fine print

Please note, these sessions are for adults (18+) only.

Just like all other RunPals sessions, these are peer supported, free to attend and by taking part, you understand it is your own responsibility to ensure you are fit and able to take part in our guided sessions. The sessions are guided using the NHS C25k progam, they are not coached sessions.