Become a runner.
In 10 weeks.
Based on the NHS Couch to 5K programme, with two group sessions a week on Tuesdays and Thursdays - plus one session to complete in your own time.
Registration is currently closed
We're not currently taking registrations. Check back soon or follow us on Facebook for updates.
10
weeks
NHS plan + 1 bonus week
2
group sessions/week
Tue & Thu evenings with us
+ 1
solo session/week
Complete in your own time
Free
to join
No kit or experience needed
The programme
Week by week
Based on the NHS Couch to 5K plan, with an extra consolidation week added at week 5. Every session starts with a 5-minute warm-up walk and ends with a 5-minute cool-down.
WEEK 01
W1
30 min
60s jog / 90s walk × 8
WEEK 02
W2
31 min
Build to 90-second jogs
WEEK 03
W3
28 min
First 3-minute run appears
WEEK 04
W4
36 min
3 + 5 min run intervals
WEEK 05
W5
36 min
Repeat of week 4 - consolidate before week 6
WEEK 06
W6
38 min
Build to first 20-min run
WEEK 07
W7
42 min
Work toward 25 min non-stop
WEEK 08
W8
35 min
Jog 25 minutes continuously
WEEK 09
W9
38 min
28 minutes non-stop
WEEK 10
W10
40 min
30 minutes - you did it
* Week 5 is an addition to the standard NHS plan - we repeat Week 4 to consolidate before the longer runs begin. Weeks marked varies have a different workout for each session.
Registered? View the full session breakdown →How it works
Simple, supported, and free
Two group sessions a week
We meet on Tuesday and Thursday evenings at 7pm. Come to one or both - each session follows the same week's programme.
One solo session a week
The NHS plan is three runs a week. The third is yours to complete in your own time, whenever suits you.
A group around you
You'll run with others doing the same programme. Nobody gets left behind, and there's always someone to chat to.
Use the NHS app
Download the free NHS Couch to 5K app for audio coaching and interval timers - it fits perfectly alongside our sessions.
When and where
Group sessions
Group session
Tuesday
7:00pm
Aldi, Higher Lane, Whitefield, M45 7EA
Group session
Thursday
7:00pm
Radcliffe Market, Blackburn Street, M26 1PN
Questions
Good to know
Do I need to be able to run already?
Not at all. Week 1 starts with 60-second jogs alternating with 90-second walks. If you can walk briskly, you can start.
What should I wear?
Comfortable clothes and a pair of trainers. Running shoes are ideal but not essential for the early weeks. Hi-vis or a clip-on light is useful in autumn and winter.
What if I miss a week or need to repeat one?
Completely fine - and common. If a week feels tough, do it again. The programme works best at your own pace.
What happens after the 10 weeks?
You graduate to the main Thursday group runs! The regular group does 5K and 8K routes and is welcoming to all paces.
Is there a cost?
No - running with us is completely free. There are no membership fees or session charges.
Ready to start?
Registration takes about 2 minutes. Let us know which sessions suit you and we’ll see you on the start line.
Registration is currently closed
We're not currently taking registrations. Check back soon or follow us on Facebook for updates.