A free community running programme in the Forest of Dean. No cost, no commitment — just turn up and get moving.
Completely Free — Find Out MoreCouch to 5K is a nine-week running programme designed to take you from complete beginner to running 5 kilometres without stopping. It's built by the NHS and has helped millions of people across the country get into running — no matter their age or fitness level.
The programme is led entirely by the free NHS Couch to 5K app, which talks you through every session with a mix of walking and running intervals that build gradually over the nine weeks.
My role is simple — I'm there to run alongside you, keep you company, and offer a bit of encouragement on the days when your legs or your head aren't quite feeling it. No coaching, no drills, no pressure. Just someone who gets it, showing up with you.
This is for anyone who wants to start running but feels a bit nervous about doing it alone. Maybe you haven't exercised in a while. Maybe the idea of running feels daunting. Maybe you just want someone to do it with.
You don't need any experience. You don't need any kit beyond a comfortable pair of trainers. You just need to turn up.
Completely free. No sign-up fee, no hidden costs, no catch.
Nine weeks, three sessions per week. Each session is around 20–30 minutes.
Sessions run in a couple of locations around the Forest of Dean. Details confirmed when you get in touch.
Comfortable trainers, the free NHS Couch to 5K app on your phone, and a willingness to give it a go.
The programme is led by the official NHS app — it's free to download and guides you through every session with audio prompts. Choose from a range of coaches including Jo Whiley, Sarah Millican, and Michael Johnson. Download it before your first session.
Download the AppDrop me a message and I'll let you know when the next group is starting and where we'll be meeting. No commitment — just express an interest and we'll go from there.
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