Our January 2025 Couch to 5K programme was a huge success, with over 40 people graduating – and the vast majority going on to join Carryduff Running Club and keep running regularly.
Now we’re opening the doors for our 2026 intake, and we’d love you to be part of it.
Click Here to Register Interest
If you’re ready to lace up your trainers, boost your fitness and achieve something you might not think is possible right now, our Couch to 5K (C25K) programme is for you.
What is Couch to 5K?
Couch to 5K is a beginner-friendly training plan that takes you from little or no running to completing a 5 kilometre (3.1 mile) run.
Over a number of weeks, we steadily mix short periods of gentle running with walking. As your fitness grows, the balance gradually shifts towards more running and less walking. This structured approach:
- Builds stamina and confidence step by step
- Improves your general fitness and heart health
- Reduces the risk of injury by avoiding doing “too much, too soon”
You don’t need to be fit to start – the only requirement is that you’re willing to give it a go and show up.
What’s happening in 2026?
For 2026 we’re running an 8-week programme, carefully planned to build you up to your very own 5K.
- Start: January 2026 (exact dates and times will be confirmed after you register interest)
- Graduation Event: You’ll complete your first ever 5K at a local parkrun in March or at the Carryduff 5K in March.
- Location: Coaching sessions at Knockbracken Healthcare Park
- Who is it for? Anyone – from complete beginners to people coming back after time off
No previous running experience is necessary. Many of our graduates started from zero and are now regular runners in the club.
How the 8-Week Programme Works
Each week is built around three runs:
1) Two coaching-led sessions at Knockbracken Healthcare Park
You’ll have two sessions every week led by our qualified CRC coaches, all held at Knockbracken Healthcare Park.
At these sessions you can expect:
- A welcoming check-in and explanation of what you’ll be doing that evening
- A proper warm-up to get your body ready
- A clearly structured mix of walking and running intervals
- Cool-down and stretching to help your recovery
- Time for questions, encouragement and a bit of craic with the group
Our coaches will keep a close eye on the group and adjust the pace so that no one is left behind.
2) One self-guided session you do yourself
Your third session each week is up to you.
Most C25K participants either:
- Pick a night that suits them and repeat the same session on their own, or
- Arrange to meet up with a few of their fellow “Couchers” and do it together
We’ll give you clear instructions so you know exactly what to do – same structure, same intervals, just at a time that works for you.
Why choose CRC Couch to 5K?
1. Experienced, supportive coaches
Our coaching team has guided many beginners through C25K and on into the club. They understand:
- What it’s like to be nervous or unsure at the start
- How to pace the programme so it feels challenging but achievable
- How to adapt sessions for different fitness levels
You’ll always have someone there to encourage you, answer your questions and keep you on track.
A friendly, local community
When you join our C25K programme, you’re not just downloading an app – you’re joining a community.
- You’ll train with people at the same starting point as you
- You’ll get to know our coaches and club members
- You’ll have friendly faces cheering you on at the Carryduff 5K and local parkruns
Many of our C25K graduates say that the friendships and fun are just as important as the running.
A proven, structured plan
Our plan is tried and tested:
- We break everything into manageable chunks
- Each week gently builds on the last
- By the time you reach race day, you’ll be ready to tackle 5K with confidence
In 2025, over 40 people completed the programme and successfully ran their first 5K. Most of them are still running with the club today.
So what are you waiting for?
If you’re still reading this, you must be interested! Get ready to break free from the confines of your couch and embark on an exciting running journey, CRC’s Couch to 5K programme is the perfect opportunity. With our experienced coaches, a supportive community, and structured training plan, you’ll be amazed at how quickly you’ll progress from a novice runner to confidently crossing the finish line of a 5K race.
Don’t wait any longer; register interest today at to take the first step today and join Carryduff Running Club’s next Couch to 5K programme.