COUCH TO 5K

START YOUR RUNNING JOURNEY WITH SPRC AND LONDON CITY RUNNERS

Are you looking to get into running, but aren’t sure where to start? Join our Couch to 5K course and let us support you on your journey!

During the course, we will meet every Wednesday evening at Southwark Park Athletics Track from 7-8 pm. You’ll be able to use the facilities, including lockers and changing rooms, before doing your session under the lights of the track. You’ll have the support of UKA qualified running coaches, volunteers, and your fellow runners throughout the course.

The course runs for 9 weeks, and on the Saturday morning of the final week, we’ll head to Southwark Parkrun to complete our 5K and then head for a celebratory brunch!

If you have any questions, please contact our coach Michelle here.

The next course will begin on Wednesday, 4 June 2025. The final Wednesday session will take place on 30 July, and Parkrun graduation will take place on Saturday, 2 August.

To register, please scroll down to the booking calendar.

WHAT'S INCLUDED?

Our Couch to 5K course costs £60, and you’ll get all of the below:

  • A weekly group session every Wednesday evening from 7 - 8pm at Southwark Park Athletics Track (9 in total)

  • A full 9-week training program to help you achieve your first 5K

  • Graduation at Southwark Parkrun on Saturday morning (9 am) of the final week

  • Couch to 5K finisher’s t-shirt

  • UKA qualified running coaches

  • Course What’s App group — a convenient place to ask questions and receive support from your coaches and fellow participants

  • Email support from your coaches

CANCELLATION POLICY: The course is fully refundable until 27 May 2025. Between the 28th May and 03rd June, your place is non-refundable unless we can fill your place with another runner. From 04th June onwards, the course is entirely non-refundable.

TESTIMONIALS

“I would like to thank you first of all for organising the C25K training sessions. I looked forward for my Wednesday evenings. I really enjoyed them, it got me back into running after lots of injury in the last year and I wasn’t hopeful that I will go back into running. The sessions were great as there was a build up and progressing every week.  The support and motivation was great even during the week and enjoyed the homework too. What’s great too, everyone is keeping in touch either by meeting up for park runs or Tuesday sessions.”

- ELEANOR

"I cannot recommend this course highly enough! Whilst I have managed to drag myself round the odd 5K charity run in the past, I've never enjoyed a single second of it, and primarily chose to do this course to find enjoyment in running. The course was great - well paced and with excellent tips on optimising running style along the way. And I can confirm I enjoyed every session and the parkrun 'graduation', so much so that I now run weekly with a friend and have started to look for the nearest parkruns to holiday destinations! If you've downloaded the C25K app but just it's sitting on your phone gathering dust, sign up to this course, you won't regret it."

- STEPH

“I started my Couch to 5K in January this year. I was genuinely really worried as I had just had a baby two months before this and my fitness was pretty much non existent. From the first session, however, all my fears went away. Michelle was so lovely and welcoming and the group I trained with were really friendly. It didn’t matter what your levels of fitness were you were able to go at your own pace. I finished the 5K in March and now go out running three times a week. I have signed up for a 10K in June this year too. I couldn’t have done it without Michelle and the fab Couch to 5k Course. Thanks so much.”

- KATHLEEN

“I’ve never enjoyed running, and have tried to do the C25K myself many times, but have never got to the end due to loss of motivation and self-belief. This course changed everything. Meeting everyone who all feel the same way makes you feel a lot less alone! Michelle is reassuring and gentle, her and Paul are always so encouraging and foster a really lovely, friendly atmosphere that makes you want to be there. This is the only time I’ve got the whole way through, because they (and all the others who are taking part) make you believe you can do it. I can’t recommend this course, or working with Michelle, more.”

- LOUISE

MEET YOUR COACHES

Michelle Fox - Coach

Michelle has many years’ experience in the fitness industry, mainly in functional, Hybrid racing, and in more recent years, running. Her love for hybrid racing has given her the opportunity to represent Great Britain in the Hyrox World Championships in 2023.

Michelle loves to support people with their personal goals through coaching and one to one personal training in London.

Michelle holds the following qualifications:

  • UKA Leader in Running Fitness

  • Level 2 Gym Instructor

  • Level 3 Personal Trainer

  • Level 3 Nutrition in Physical Activity

  • Level 1 CrossFit Trainer

Paul Suett - Assistant Coach

Paul has a wealth of experience competing, beginning with running and progressing into triathlon and endurance sports. A self-taught athlete, Paul started running in 2013 and has since had the honour of representing Great Britain at the World Finals in Triathlon as an age-grouper. Paul has also completed both half and full Ironman races, run sub-3-hour marathons, and proudly represented Great Britain at the World Finals of Hyrox.

Paul loves giving people the confidence to achieve their personal goals through coaching and support.

BOOKING SYSTEM

To register, please go to 4 June 2025 in the booking calendar below and select the Couch to 5K course. You will then be taken through the registration process via Team Up.