I know, let’s go from Couch to 5K
Couch to 5K is the perfect way to start your running journey. Guided by qualified run leaders, this 9-week programme at various locations in Redditch, will take you from complete beginner to confidently running 5K without stopping.
Redditch Community Runners are proud to deliver some of Couch to 5K sessions on behalf of Redditch Borough Council.
“One of the best things I have ever done is take the leap and attend the first session. I am fitter than I have ever been and made life-long friends through running. Couch changed my life.”
Simon
C25k graduate 2024
You did it!
Congratulations all who have completed C25K this week. We are now offering progression runs so you can continue your running journey. Join us week commencing 16 March (for 4 weeks) at the following locations:
Abbey Stadium (Meet in the car park) – Mondays @ 6.30pm – Hi-vis vests and lights are provided.
Woodrow Centre Car Park (B98 7RY) – Friday @ 9.30am
Redditch Cricket, Hockey, Rugby and Squash Club (Bromsgrove Road, B97 4SP) – Saturday @ 9.30am
Couch to 5k FAQs
We have put together some helpful advice and tips for Couch to 5k new runners. You can also join the C25K Redditch Facebook community.
What is Couch to 5K?
What happens at an RCR C25K session?
What options are there after C25K?
No simply turn up at one of the sessions, You must complete your In Case of Emergency (ICE) details and carry the slip with you for the 9 weeks programme. This is mandatory for all participants in the programme.
We support two weekly sessions :
- Monday at 7:30pm – Abbey Stadium
- Friday at 9:30am – Batchley Pond
Couch to 5K is a 9-week course, designed to gently build your stamina and fitness. It starts with short intervals of running and walking, gradually increasing over time. By the end, you’ll be confident and capable of running 5 kilometers — even if you’ve never run before!
Missing a session in the first few weeks is no problem — life happens! From week 4 onwards, the running time increases, so it’s helpful to stay on track. But don’t worry — we’re here to support you if you need to repeat a week or catch up.
Not at all. You can mix and match any of the sessions. In fact, the more sessions you attend each week, the better your progress will be.
Yes! Children aged 12 and over are welcome to join, but they must be accompanied by a parent or guardian who runs alongside them.
Each session follows a clear, supportive structure:
- Warm-up: Light exercises to get you moving
- Session briefing: Your leader explains the plan for the session
- Run/walk intervals: A whistle will signal when to run and when to walk
- Cool down: Gentle stretches and check-in to finish the session
You’ll always be guided and encouraged every step of the way.
No! Couch to 5K is made for beginners. You just need to show up, take that first step, and give it a go.
A comfortable pair of basic running shoes from any high street sports shop is a great place to start. Later on, if you get hooked (and many do!), you can visit a local running store for a gait analysis and custom-fit running shoes.
That’s completely normal — everyone progresses differently. If you need to walk more or repeat a week, that’s perfectly okay. The key is to keep showing up.
Our friendly RCR volunteers are always nearby to walk or run with you — just ask for a little help when you need it!
Absolutely! Couch to 5K is about building confidence, not chasing speed. No matter your pace, you’ll be supported. At each session, we start as a group and finish as a group. No one is ever left behind.
Reaching 5K is a huge milestone — but it’s just the beginning!
Many graduates continue to run at running clubs or the local Redditch parkrun. You would be more than welcome to join our regular RCR group runs and enjoy running as part of a healthy lifestyle — with our continued support every step of the way.
At the end of each 9 week programme, Redditch Community Runners will announce some progression runs for Couch to 5k graduates. Keep a look out for these.