Our January 2025 Couch to 5K programme is now complete, with over 40 ‘Couchers’ who graduated in March 2025. If you’d like to be added to the waiting list or register interest in future programmes, click here.
Are you ready to lace up your running shoes, boost your fitness levels, and achieve an exciting new goal? CRC invites you to join our highly successful Couch to 5K programme?
Whether you’re a beginner looking to kickstart your running journey or someone who wants to regain their fitness, CRC provides the perfect platform for you to achieve your goals.
Read on to discover how our programme can transform you from a couch potato to a confident runner.
What is Couch to 5K?
Couch to 5K is a beginner-friendly running programme designed to guide individuals, regardless of their fitness level, from a sedentary lifestyle to running a 5-kilometer race (3.1 miles). The programme incorporates a gradual increase in running intensity and duration over the course of several weeks, allowing participants to build endurance, improve cardiovascular health, and gain confidence in their running abilities.
Why choose CRC Couch to 5K?
- Experienced Coaches: Our team of experienced and dedicated coaches at CRC will provide expert guidance and support throughout your Couch to 5K journey. They will tailor the program to your fitness level, ensuring a safe and effective progression.
- Supportive Community: At CRC, you’ll become part of a warm and welcoming community of like-minded individuals who share a passion for running and fitness. Our members come from diverse backgrounds, fostering a supportive and encouraging atmosphere that will keep you motivated every step of the way.
- Structured Training Plan: Our Couch to 5K program follows a structured training plan that gradually increases the running intervals and intensity over the course of several weeks. This approach ensures that participants can progress at a comfortable pace while minimizing the risk of injury.
The thoughts of a recent graduate
To demonstrate how successful a programme it is Niamh Kennedy told us about the programme:
Q: What motivated you to start the CRC Couch to 5K programme?
A: I decided to sign up for couch to 5k on a total whim in that weird zone between Christmas and New Year. I think I sent the message late at night after a little glass of wine or two! I had been slowly getting back to normal the previous year after having long covid and just got totally fed up and decided to bite the bullet. Thankfully Paul messaged me back quickly before I had a chance to change my mind.
Q: Have you noticed any significant improvements in your fitness level since beginning Couch to 5K? How has this impacted your overall well-being?
A: My fitness levels have massively improved since starting couch to 5k. I was honestly the most deconditioned I have ever been after having 3 babies and covid a couple of times so the only way was up. I’ve noticed improvements in sleep and stress since I started. If I ever feel a bit grumpy or frazzled I know that a wee run will sort it right out- I feel great afterwards!
Q: Have you formed any new friendships or connections through Couch to 5K?
A: Yes absolutely. I have actually done two C25K programmes back-to-back because I got injured towards the end of the first one. I took a couple of weeks of complete rest and started back slowly and gradually. Both groups have been so friendly with some really lovely people. There is always a good bit of craic and a few social catch ups! I am looking forward to knowing some people and having friendly faces at the parkrun on Saturdays too.
Q: What aspects of Couch to 5K do you find most enjoyable? Are there specific moments or milestones that you look forward to?
A: I have found all of the group runs enjoyable but my favourite so far has been doing the 5k parkrun at the end of the 9 week programme. We all got “graduation” T shirts and met together at the start for a group photo so there was a great sense of occasion. The park run marshals could recognise us and cheered us the whole way around and then we all had celebratory cake at the end. For someone like me who didn’t run beforehand, the feeling of achievement was huge.
Q: Finally, how would you describe the overall impact of Couch to 5K on your life? Has it brought you fun, fitness, and friendships in ways you hadn’t expected?
A: I can honestly say that completing C25K has been the most positive thing I have done for myself in a long time. I recently went for a run while I was away on a sun holiday and really enjoyed it, afterwards messaging my friends “Who even am I now?”. Also, the motivation of doing something in a group is massive. I definitely don’t think I would have stuck with running if it hadn’t been for the support of the group and our fab coach Paul.
Q: And would you recommend the CRC Couch to 5k programme?
A: One thousand percent!
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 https://bit.ly/CRCC25K to take the first step today and join Carryduff Running Club’s next Couch to 5K programme.