Couch to 5K (or C25K) is a training plan that gradually progresses towards a 5km run over 9 weeks. The plan aims to get the runner working out for 20 to 30 minutes, four days a week. The workouts start with various walking and running combinations and build up up to running 5km without a walking break at the end of those 10 weeks.

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.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. 

Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is an easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5k, make an appointment to see a GP and discuss it with them first.

We’re offering 1 C25K training session every Wednesday. The programme has 4 weekly sessions, so depending on when you’re able to join us, you’ll need to do 3 sessions per week by yourself. Don’t worry though, we’ll explain exactly how the programme works, and what you need to do.

Running shoes and comfortable clothing that is suitable for exercise (and the changeable Aberdeen weather!).

Our next C25K block will start on Wednesday 10th January 2024 at 6:30pm. We meet at Linx Ice Arena on Aberdeen Beach.

There are two options for our Couch to 5K programme:

• £7 - this covers the full 10 week C25K programme

• £20 - this covers the full 10 week C25K programme and gives you continued membership with AFR until the end of our membership year (October 2024)

We have regular socials as a club. As a member of C25K, we’d love you to come along to these - keep your eye on Instagram and Facebook for any upcoming events.

Great news! We’re delighted! Please register your interest here by filling out our membership form and remembering to check the 'Couch to 5K' question.