Metros’ Couch to 5k

This programme is now full and we are no longer accepting people onto the wait list

Please click here to see the Metros Couch to 5k 2017 weekly schedule with timings and locations. The current programme starts on 18th March 2017 and culminates in a 5k parkrun on 20th May 2017. Please read the FAQ below to find out more details and how to sign up! We are looking forward to helping you reach your running goals this year!

What is Couch to 5K?

The NHS Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K or for half an hour, in just nine weeks.

Couch to 5K is a running plan developed to help absolute beginners get into running. The beginners’ running plan was developed by a novice runner, Josh Clark, who wanted to help his fifty-something mum get off the couch and start running too. The plan involves three runs per week, with a day of rest in between, with a different schedule for each of the nine weeks.

At the end of the programme all participants are encouraged to take part in the 5K parkrun in Harrow Recreation Ground. You will be well supported by members of Metros running club who will also be taking part.

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. 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.

Who is Couch to 5K for?

The NHS Couch to 5K organised by Metros running club is for everyone over the age of 18yrs, whether you’ve never run before, or if you want to get back into being more active.

How do I know if I’m fit enough to start this course?

If you have any health concerns about beginning an exercise regime such as Couch to 5K, discuss it with your GP first. You are responsible for your own health needs.

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 and give you more stamina.

Taking part in the NHS Couch to 5K organised by Metros running club will give you an idea as to how supportive it can be to belong to a group of like-minded people. As the Metros website states, “Metros is a road-running club that supports the running aspirations of people of all ages and abilities.”

When does it start?

The Metros Couch to 5K course starts in March 2017 and ends in May. The sessions will be held three times each week – on Saturday mornings and Tuesday and Thursday evenings. To see the programme click here.

What do I have to do to complete the course?

You need to be committed to taking part in half hour training sessions three times each week for 9 weeks. Volunteers from Metros running club will support you all the way, walking and running alongside you. You will never get left behind. If you cannot make one of the sessions, you will need to make your own arrangements to complete any runs you have missed. Your commitment is to run 3 times per week to keep up with the plan.

How much does it cost?

The cost of the nine week course is £25. This includes the annual membership of Metros running club. This will need to be paid before you start the course.

How many people will be in the Couch to 5K group?

We are accepting applications for 20 beginner runners for this course. Places will be offered on a first-come first-served basis.

Can I wear headphones and listen to music whilst I run?

No. Headphones are not allowed at our sessions as you need to listen to instructions. In addition, when jogging in the streets you need to be able to hear traffic and other sounds that enable you to stay safe.

How should I prepare for taking part in Couch to 5K?

You would be wise to invest in a decent pair of running trainers. Ladies may want to buy a sports bra to keep them comfortable when jogging. No other special gear is needed.

You may also want to prepare by practising brisk walking to start improving your stamina.

There is plenty more information about the NHS Couch to 5K course on the NHS website

How do I apply?

Please email for details of how to sign up. We look forward to meeting you!