Couch to 5k

The next programme starts in January 2022

During the COVID-19 Pandemic we have had to suspend our Couch to 5k programmes. We plan to resume these in January 2022 assuming no changes in Welsh Government COVID guidelines.

Details of past programmes can be found on the NewportC25K Facebook Page

What is it?

Couch to 5k is a 9 week programme of 3 sessions per week which anyone can do individually or with a group.

What's involved?

The programme content has been specially created and published through the NHS as a way to safely increase from no running up to being able to run a distance of 5k continuously.

Precise details of every session together with a downloadable podcast can be found on the following website

How to get started?

Lliswerry Runners will help beginners through the Couch to 5k programme, organising 2 sessions per week. We have found that beginners are more likely to maintain the programme if they are in a group and if they have experienced and qualified leaders.

Tuesdays at 5:30pm at the Riverfront and

Thursdays at 5:30pm at the Dragonfly, Celtic Springs and

Saturdays at 09:00am by providing support at Riverfront parkrun   

We have a large group of coaches, leaders & volunteers who recognise that it's difficult to get started and who will help with guiding all of the sessions. We have completed 13 such programmes since 2013 and helped hundreds of beginners to start running. Many of them have gone on to achieve amazing personal goals and transform their lives.

Will I be fit enough?

We will put you together with beginners of the same standard. If you have any concerns about pre existing medical conditions it's as well to get GP advice.

What Group should I start with?

This is the simple way to chose the right group for you:

Group 1 - has done some running in the past, has been going to the gym or swimming or walking quite regularly.

Group 2 - has some very basic fitness & have from time to time done some excercise.

Group 3 - has not done anything physical for a consideraable period of time or never. Walking is a chore and not part of the normal day to day routine.

What we find is that many beginners just lack confidence and actually find the start of the programme very easy.