COUCH TO 5K

New year, new you? ✨

At the start of each year we launch our Couch to 5K (C25K) programme for beginners.

The 9 week programme involves 3 group sessions per week with qualified coaches, for only £14 in total (or £7 concession)!

We’ll get you from complete beginner to running 5km.

Our 2025 programme starts on Tuesday 7 January 2025.

What’s involved

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, three 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 9 weeks.

How it works

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.

The full programme is listed at the bottom of this page.

Who it’s suitable for

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.

What GFR offer

We’re offering 3 C25K training sessions every week:

Tuesday (6:30pm)
Thursday (6:30pm)
Sunday (10:45am)

We’ll explain exactly how the programme works, and what you need to do. If you can’t make every run, that’s okay too. We encourage you to do any missed sessions on your own or with a friend.

What you need to bring

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

If you would like to use the showers and changing facilities at the ARC, bring a towel, shower products, a padlock or £1 coin (refundable) for the lockers, and a change of clothes. To access these facilities you can either pay £1 to ARC reception, or £5 for a monthly shower pass.

When it starts

Our 2025 programme starts on Tuesday 7th January 2025, and you can sign up here.

Where to meet

The ARC (Sports Centre)
Glasgow Caledonian University
Cowcaddens Road
Glasgow, G4 0BA

Click the button below for more information on where we meet and what facilities The ARC offer.

When/Where We Run

Cost

Our full price C25K membership is £14, and our concessionary price (for students, any person over 65 years of age or any person who is unemployed) is £7.

This cost includes the whole training plan, plus membership to the club until August at the end of the programme, so you can continue to run with us.

Social events

We have monthly socials as a club (dinner and drinks on a Thursday, or brunch on a Sunday). As a member of C25K, we’d love you to come along to these.

Nervous about coming along?

We understand it can be daunting to come along for the first time. Don’t worry, we have some existing members who are happy to meet newcomers at Buchanan Bus Station, one on one or in a small group, to then come along together.

If you think this would be helpful for you then please contact Freyja Hedinsson (Welfare and Inclusion Secretary) at wio@glasgowfrontrunners.org

Contact Freyja