Couch to 5k

Exciting news!!!  due to relaxing of the current COVID pandemic restrictions Couch to 5k sessions are starting on Wednesday 19th May 2021. 

Wednesdays - 6.30 pm
Outside Esquires Coffee Shop, Unit 7 Castle View Shopping Centre, Caerphilly, CF83 1SN  
***We will be congregating just outside the Coffee Shop, look for the Caerphilly Runners Blue Tops and smiley faces***

Couch to 5k is a great way to get started with your running. We can help you get from where you are today, to a level of fitness which would enable you to run 5k (3.1 miles). No matter how fit or un-fit you feel today, you can soon start to make big positive changes to your health, weight, fitness and quality of life.

Our Couch to 5k attracts all sorts of abilities, from beginners who literally can't run 100 yards when they start, to "rusty runners" who just need a structured way to get back into it. Most runners who complete our Couch to 5k training go on to join our regular 5k sessions (on Tues & Thurs) and our 10k+ sessions (on Wed & Sun). Some even go on to run half marathons and marathons. We can help you achieve your own personal goals, but more importantly, if you run regularly you'll start to feel fit and active again, which can have a huge positive effect on your everyday life. You're more than welcome to join us, so why not pop along, we'll look forward to meeting you soon.

Great Tips for Getting Started
  • Just do it, making a start is always the hardest part, so put your trainers on, turn up and start running
  • Take it one stage at a time and have your own personal mini goals e.g. Run a mile without stopping, then when you get used to that distance, try 2 miles without stopping, then 3 miles without stopping etc
  • Jog, don't sprint. Find your own natural pace at which you can comfortably run and breath together. It's natural to feel out of breath when you first start, so don't push it. Concentrate on distance not speed
  • Don't worry about keeping up with anyone else, the only person you need to impress is yourself. Just do your best, you'll soon find your own natural ability level and then you'll have something solid to build on
  • Commit to a future running event e.g. Enter a 5k race or a charity run. You'll then have something special to train for. 
  • Run regularly. A few short distance runs, a few times a week will give huge momentum to your fitness levels. Running will soon become a lot easier and will require far less effort. Best of all... you'll feel great
  • Run with others, it's more fun when you have "running buddies"  to help you and share the experience
  • Keep it simple, just run... enjoy it... help each other enjoy it :)

What clothes / gear do I need?

You don't need to splash out on expensive gear. All you need to wear is a pair of comfortable running trainers and suitable running clothes. e.g. Shorts and T-shirt in the summer (something a bit warmer in the winter. e.g. leggings / tracksuit bottoms & long sleeved top / rain jacket). You may also want to bring a drink (water or non fizzy drinks recommended)
NEW: You can now order Caerphilly Runners kit online - Click here

How much is it? Have I missed anything?

There is no fee to participate in the Couch to 5k sessions, but if you decide that you want to join the running club and become a member, it's an annual fee of £40 (which affiliates you with Welsh Athletics and also gets you your Caerphilly Runners Vest. If you have any queries or concerns, you can also email us via this site or facebook to ask questions.  We look forward to seeing you soon :)

How do I join Couch to 5k?

1) Download Team App and sign up.
2) Find Caerphilly Runners and join.
3) Once you've joined you'll be asked to join an Access Group. Join Couch to 5k Access group. You'll be updated with all events and news for the Cearphilly Runners Couch to 5k!
4) When events are posted just click attending and we'll know to expect you!
5) Come along, run, meet new friends and have fun!