Couch to 5k

Couch to 5k

Couch to 5k is designed for absolute beginners, so whether you've never run before or you want to get back into being more active, it's an easy way to get fitter and healthier. Whilst there are other Couch to 5K programmes operated our research indicated that people were not comfortable running in the local park as they were very conscious about how they looked. Our closed environment and training with like-minded people are perfect to anyone wanting to take their first step towards a healthier lifestyle.

The cost for the course is just £9 (Heritage Lottery Fund are funding a free programme in 2019 at West Smethwick Park) which includes a weekly coached session, discounted track access at other times and an online support group. The online support group was recently piloted on another project and was seen as a fantastic tool where participants encourage each other but also receive training plans, tips & can shares photos and video.

The programme was launched & managed by Neil Duggan (Business Development Manager) & Paul Badhams (Fitness Development Manager) who added " we are really pleased with local support the programme has got. It's was very inspirational to see so many people taking their first steps towards a healthier lifestyle with us".

To date SLT’s Couch to 5K programmes have attracted over 1500 local people over the programmes to date. The programmes have been held at Portway Lifestyle Centre (Oldbury), Tipton Sports Academy (Tipton), Hadley Stadium (Smethwick) & Haden Hill Leisure Centre (Old Hill). 

SLT have been supported on this project by a number of local partners including Kaleidoscope Plus Group based in West Bromwich, Sandwell Council Adult Services, Old Hill Cricket Club and Heritage Lottery Fund. 

How does Couch to 5K work?

Probably the biggest challenge a novice runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started. Our Couch to 5K works because it starts with a mix of running and walking, to gradually build up your fitness and stamina. Week one involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. Our coaching and events team will make to feel welcome from the moment to step through the door. We understand everyone is different and we can help. 

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before, or if you want to get back into being more active, Couch to 5K is a fantastic way of getting fitter and healthier. If you have any health concerns about beginning an exercise regime such as Couch to 5K, make an appointment to see your GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health. Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove 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. 

Can children join the programmes ?

We offer two different programmes. We offer a programme for those 14+, those joining us have been up to the age of 70. It’s really for all ages. Our second programme is family friendly, and whilst adults can do it on their own or with friends, children aged 8 and above are welcomed. 

If would like to enroll on a future programme please make sure you register for SLT's new Let's Get Physical newsletter or follow us on Facebook