I am excited to announce the launch of our Couch to 5K course which is designed for beginners and individuals looking to return to running. Maybe you have never been a runner or maybe you haven't ran in year; either way, this course is a brilliant way to start your running journey in a supportive environment.

Well done to our 2025 Couch to 5K graduates who all completed Parkrun on March 8th!

The course costs £50 and includes:

• a 9 week programme designed by an experienced coach

• a weekly coached group run - Saturdays 9am

• two months of DNA Gym membership (January - February)

• a celebratory group Parkrun (in York) in the final week

• accountability and support through group Whatsapp

• access to the weekly Running H.I strength training for runners class

Q. What is Couch to 5K?

Couch to 5K is a structured plan that helps beginners to achieve their goal of running 5K (3.1 miles). This involves running three times per week with gradual increases in running time to raise fitness and confidence.

Q. When and where?

The course starts on Saturday 4th January 2025 at 9am with the celebratory group 5K taking place at Heslington Parkrun on Saturday 1st March. The weekly group session will take place on Saturdays at 9am, meeting at DNA Gym. A qualified coach will lead each session to provide guidance and support.

Q. Who can participate?

This is a perfect course for absolute beginners and individuals who have not run in a while. Running H.I welcomes all regardless of fitness and experience level. The only requirements are that you can walk for thirty minutes comfortably and that you are at least 18 years of age. Taking up running can be scary, but it's a perfect opportunity to work in a supportive environment towards a shared goal with others who are at a similar point in their fitness journey.

Q. What is the commitment?

In addition to the weekly group run on a Saturday, participants are encouraged to complete another two runs per week at a time of their choosing. Although missing the occasional session due to personal circumstances is perfectly normal, you may struggle to keep up with the progression if you miss too many of your training runs.

Q. What do I wear?

You will just need to wear comfortable clothes and trainers. Please take the weather conditions into consideration.

Q. How many spaces are there on the course?

The course will be capped at 30 people.

Q. What else is included?

Participants will also have membership at DNA Gym for the months of January and February 2025. Course members can also join our Couch to 5K Whatsapp group to provide support and accountability, and attend the Strength Training for Runners weekly session for no extra cost.

Q. What happens when the course is over?

There will be a celebratory Parkrun on Saturday 1st March for participants to take part in, with the option to complete this as part of a social group with a coach or run at your own pace.

On successful completion of the course, participants will be provided with the opportunity to access discounted personalised monthly coaching. Running H.I also has a weekly strength training session in the gym and a twice monthly threshold training session to develop fitness for paster paced running.

Email Toby to get started on your journey.

toby.running.hi@gmail.com