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Couch to 5K
Your first 5K starts here
A friendly beginner running programme in Winsford.
Never run before? Perfect.
Our Couch to 5K programme helps you build gradually from short run-walk intervals towards running continuously. The aim is to help you work towards your first 5K, with a group and a leader beside you. Thirty minutes of continuous running is a useful milestone, but the distance covered varies from runner to runner. Nobody gets left behind.
9 weeks
Three sessions a week: one with the group, two on your own or with a buddy.
Beginner friendly
No experience, no fitness level and no special kit needed beyond decent trainers.
Keep running with the club
When you’re ready, join a Monday group at a pace that feels comfortable. Our leaders can help you find the right fit.
How the programme progresses
Sessions start with manageable run-walk intervals and gradually build your running time over the nine weeks. The leaders will explain the session plan and help you adapt it to your starting point. You can repeat a week or take more time whenever you need to; steady progress matters more than rushing to a fixed schedule.
Questions
Do I need to be fit?
No. You begin with just a minute of running at a time.
What if I miss a session?
Repeat the week. There is no rush.
When does the next programme start?
Email info@rocksaltrunning.com to hear about the next start date and location.
Register your interest by email Ask about Couch to 5K on WhatsApp
If you have a health condition or have not exercised for a long time, check with your GP before starting.