I have never run before - is this course suitable for me?
Absolutely! Our course is designed for complete beginners to running - including anyone who literally spends most evenings on the couch prior to starting!
What should I expect from the course?
Run JB's Couch-to-5k course gradually progresses from walk/jog to jogging a full 5km over the course of 8 weeks. Our course leaders will coach you on efficient running technique and teach you how to warm up before a run and stretch properly afterwards. The support and encouragement of the others in the group will make a world of difference to your motivation and confidence levels!
Why should I choose Couch to 5K over other beginners' running courses?
We are the only womens only beginners running course in Swindon, on a mission to prove #thisgirlcan. Some other courses have high participant numbers and you could worry about being lost in the crowd. With Couch to 5K, the group size is deliberately limited to a maximum of 16. This ensures that you will receive more personal attention than is possible with larger groups. It also creates a great atmosphere, making it easier for everyone to get to know each other in the group.
With Couch to 5K, you have a tangible goal to work towards - your first ever 5K run. This is the finale of the course when the group all run the local Swindon Parkrun at Lydiard Park. This is always a fantastic occasion with loads of support from the Run JB community and the opportunity to share your stories from the run over a coffee afterwards! You will be buzzing for days afterwards, feeling a tremendous sense of achievement!
As if that wasn't enough, everyone even gets a free Run JB t-shirt with Couch to 5K! You don't need to worry about whether you have ordered the right size, as we'll give you the opportunity to swap to another size once you've had a chance to try it on.
What is expected of me?
In order to achieve the 5K target, runners are given a plan to follow in their own time involving two additional 30 mins sessions per week consisting of walk/jog intervals. Each week is gradually building your confidence and stamina to progress to a 28min jog. A firm committment to completing most of these sessions is required and this is key to you completing the course successfully.
What happens if I miss a week during the course?
Many of those who have successfully completed the couse have missed one of the weekly group sessions due to holiday, illness or other committments. For planned absences such as holiday, we can provide you with a training plan to complete whilst you are away. If you are ill, we will advise you on how to adapt your training once you are recovered to maintain progress towards your goal.
When will I run my first 5K?
The course culminates with the group running a local 5k event, the Swindon ParkRun, on the Saturday morning following the last session. The rest of the Run JB community will be out in force to support you!
Sounds great - how do I sign up?
Ready for the challenge? Book your place on our next Couch-to-5K course via our exercise classes page.
They did it - so can you!
Here's what some of our previous beginners have to say about our course:
First ever 5k completed & I'm feeling amazing! Thank you so much @ShonaWatt_PT for getting me here! Never thought I could do it 8 weeks ago!— Sarah (@_SarahRoberts) May 24, 2014