From Couch to 5K: Your First Four Weeks

Week one is only walking and easy jogging: alternate one minute of jogging with two minutes of walking, three times, with a rest day between sessions. If you can talk in full sentences, the pace is right.

Week two stretches the jogging intervals to three minutes. Week three introduces a longer weekend session of up to forty minutes. Week four is a gentle taper into your first full 5K at the club's Saturday social run.

Join our Tuesday sunrise miles and a pacer will stay with you the whole way. Nobody runs alone unless they want to.