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5K to 10K programme

A structured programme designed for people who have completed the Couch to 5K programme or want to improve their running, with the aim of being able to complete a 10K run non-stop

5K to 10K programme: FAQ

What is 5K to 10K?

5K to 10K is a structured programme designed for people who have completed the Couch to 5K programme or individuals wanting to improve their running, with the aim of being able to complete a non-stop 10K run by the end of the course.

How long does the programme last?

The programme lasts for several weeks and aims to take newly-qualified Couch to 5K graduates from running a ParkRun to being able to run ten kilometres without stopping.

It's tried and tested to do just that and Desford Striders has a proud record of taking people from being C25K-ers to committed race runners.

Do I need any experience of running to take part?

Ideally. This programme is not for complete beginners. Ideally you will have just completed the Couch to 5K programme or you are a runner wanting to improve your distance and be able to run ten kilometres non-stop by the end of the programme.

You will be supported all the way by members of Desford Striders, many of whom have gained experience with the club after originally completing the Couch to 5K programme themselves.

When and where does the next programme start?

Our next eight-week 5K to 10K programme starts on 4 April 2022 and runs on Monday and Thursday evenings at 6pm from our base at Sport in Desford, on Peckleton Lane.

How much does it cost to take part?

The programme is free to enter for Desford Striders members or costs just £10 (an administration fee) for non-members. There are no hidden extras.

However we hope all non-member 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?

We hope the 5K to 10K programme will finish with all participants competing in a 10K race alongside runners from other clubs. There is usually a big team of Striders at all races to support each other, before, during and after the race.

We hope every participant will want to continue running as a member of Desford Striders.

Will there be extra support available?

As well as twice-weekly 5K to 10K sessions at Sport in Desford, all participants are encouraged to also run by themselves each week to build fitness, stamina and endurance.

How do I join up for 5K to 10K?

WE use the Spond app for running all our programmes - please see

Alternatively, for more information on how to join the 5K to 10K programme, simply fill in a Contact Us form on the website or email us at and we will be very happy to give you all the information you need to join.

What do I do if I have questions about joining the 5K to 10K programme or about running generally?

If you have any questions - or worries (which we understand may be natural!) - before joining up for the 5K to 10K programme, 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, who 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!

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