Couch to 5K programmes take place at different points of the year in York and in Pocklington. 

Please follow our social media accounts to spot when the next course will be starting.

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

The course includes:

• a 9 week programme designed by an experienced coach

• a weekly coached group run - Saturdays 9am

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

• accountability and support through group Whatsapp

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 courses run on Saturdays at 9am with a celebratory group 5K taking place at Heslington Parkrun at the end of the programme. The weekly group session will take place on Saturdays at 9am. York based courses meet at DNA Gym, whereas Pocklington based courses meet outside Atlas Bakery. 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 20 people.

Q. What happens when the course is over?

There will be a celebratory Parkrun 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 weekly training sessions in York as well as a weekend social running group in Pocklington for you to progress into.

Email Toby to get started on your journey.

toby.running.hi@gmail.com