DLR Sports Partnership Logo 2017Couch to 5K is a jogging/running plan for absolute beginners and is for everyone. Whether you have never run before or if you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. It is about being kind to yourself, letting yourself go more slowly than you think you should so that you can do more than you believed you could.

It was developed by a new runner, Josh Clark in 1996.  He originally developed the plan to help his mum get off the couch and start running, too .The National Health Service of the United Kingdom even endorsed it as an official exercise plan.

The first week of Couch to 5K asks you to jog for just a minute at a time, an achievable goal for most of us. The challenges gradually increase, but in increments, that are always within reach. In the process, you discover that there is more inside than you realized.

“Nearly all of us can run if we want to; we just have to start by walking or jogging. Speed, distance, frequency—those are all beside the point. The animating notion behind Couch to 5K is that anyone who laces up their shoes and gets moving earns the right to be called “runner” (Josh Clarke, founder of the Couch To 5K).

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.


Starts the 15th of June 2020.

How will it work?

Firstly you just sign up through our Eventbrite link https://dlrcouchto5k.eventbrite.ie.

 We will then send you a welcome email to say hello and outlining how everything will run for you. Every week you will be sent the training plan, warm up, cool down exercises and tips.  We will also check in with you to see how you are getting on and we are always available to answers any queries you have at any time. First tip - running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

What is the Training Plan?

The plan involves 3 sessions of, mixing brisk walking with jogging/running each week and a day of rest in between. It will consist of jogging/ running times, walking times and how many repetitions you will have to do.  There is a different schedule each week building up your fitness and stamina to complete the end goal of running a 5K as per the plan over the 9 weeks. We will send your Training Plan every week with exactly what you will have to do. We will also be available if you have any concerns or queries. The Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

What are the Benefits

It is an easy way of improving your physical health.  Will help improve the health of your heart and lungs. There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal. Running regularly can also be a great stress reliever and has even been shown to combat depression.

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

**Please ensure to keep to your 5km local area and that physical distancing is always adhered to.

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