Couch to 5k

Couch to 5K is a simple running plan that will get you off the couch and running 5K in just 9 weeks. It is ideal for beginners or those that want to get back into running. The great thing about Couch to 5K is that it is free, flexible and will fit in with your life.

How the 9 week plan works

The Couch to 5K plan is easy to follow which involves three runs a week, with a day of rest in between, offering a different schedule for each of the 9 weeks. This structured, progressive plan lets your body get used to the strains of running, helps to build a fitness base, and breaks it all down into manageable chunks. Make sure you download the app today and get started.

Why take part

At the beginning of the programme, 5K may feel like a long way and certainly not something that you’ll be able to run in just 2.5 months. However, it’s a proven method that has worked for a huge amount of people.

There are also lots of benefits from getting into running. It's an easy way of improving your physical and mental health. Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and help to keep your weight under control.

Read more about why take part.

Get started today and download the app

You are one step close to your first session, download the Couch to 5K app here

Once downloaded, set up your free account and get started.

Team ARU will be starting the Couch to 5K programme in February. If you would like to join us for 9 weeks, then tune in to our social media to keep up to date with the weekly session & to help you stay motivated on your running journey.

Read more about get started today and download the app.

Join ARU Runners on Strava

We want to bring together runners from across the Anglia Ruskin University community. Join us on Strava to measure your running achievements and meet other runners.

Read more about join aru runners on strava.