Striders C25K.jpg

Couch to 5K programme

A structured programme designed for people new to running, wanting to return after injury or a period away from running or simply wanting to try a new way to keep fit and healthy


What is Couch to 5K?

The Couch to 5K is a structured programme based on running science aimed at complete beginners, people who want to return to running after a period away through injury or personal choice and for anyone wanting to find a new pastime or way to stay fit and healthy.

How long does the programme last?

The programme lasts for eight weeks and aims to take total beginners from a standing start to being able to run five kilometres without stopping.

It's tried and tested to do just that and Desford Striders have a proud record of taking people from being complete novices to committed race runners.

Do I need any experience of running to take part?

No. The programme is aimed at complete beginners. If you have never run a step in your life we guarantee you will be able to take part and, with some perseverance and effort, will be able to run five kilometres non-stop by the end of the programme.

You will be supported all the way by members of Desford Striders, many of whom joined the club after completing the programme themselves.

When and where does the next programme start?

The Couch to 5K programme begins on Thursday 13 January 2022 at 6pm at Desford Striders' base at Sport in Desford, on Peckleton Lane.

How much does it cost to take part?

The eight-week programme costs just £10 (an administration fee) and there are no hidden extras.

We hope all participants will consider joining Desford Striders at the completion of the programme, when the £10 fee will be deducted from the membership fee.

How does the programme finish?

The eight-week programme will come to its conclusion on Saturday 5th March 2022, when Desford Striders will take over the organising of the ParkRun at Braunstone Park and all participants will graduate by completing the 5K course. A huge team of Striders will be there to support participants, either by running themselves or marshalling the course.

Every participant will receive a commemorative medal and we hope will want to continue running as a member of Desford Striders.

Will there be extra support available?

As well as the weekly Couch to 5K session at Sport in Desford, all participants will be encouraged to run twice by themselves each week to build fitness, stamina and endurance.

From week four onwards, as the distance run increases, extra sessions will be available on Monday evenings at 6pm, starting from Sport in Desford, supported as ever by members of Desford Striders.

How do I join up for Couch to 5K?

Joining up is simple...Desford Striders uses an app called Spond to organise all its runs for members and we will also use the app for Couch to 5K.

Simply download the app onto your phone and then use the code 'EMMKA' to find the Couch to 5K group and get access to the sessions.

You will then receive an invite for week one and you will be asked to pay your £10 registration fee. Please remember this will be deducted from your membership fee if you decide to join the club after the plan ends.

What happens after the Couch to 5K programme ends?

We sincerely hope all participants in the Couch to 5K programme will consider joining Desford Striders to continue their running in a happy and supportive club. The £10 administration fee you pay for taking part will be deducted from the Striders membership fee if you choose to join the club.

We are a friendly club and welcome runners of all abilities, so there is no need to feel nervous about joining. We have countless members who started running on the Couch to 5K programme and who can share their experiences with you and answer all your questions.

If we get enough graduates joining, we plan to put on a special follow-on 5K to 10K programme which will allow you to further improve your running and increase your distance, before making the move to join our regular club runs on Thursday evenings throughout the year.

What do I do if I have questions about joining the Couch to 5K programme or about running generally?

If you have any questions - or worries (which we understand may be natural!) - before joining up for the Couch to 5K, please use the Contact us form on our website to ask or visit our Facebook page and comment on one of the numerous posts about the programme. Alternatively, you can email us on and we will get back to you with the answers.

During the programme itself, you will be surrounded by members of Desford Striders, many of whom have completed the Couch to 5K programme themselves and can answer your questions and give you first-hand experience of what to expect. 

We appreciate that joining the programme could be a big step for you to take and we will help you every step of the way - literally! We want you to succeed just as much as you do yourself.

If you have a question, no matter how silly it may seem, just ask us!