Couch to 5k

Look after your wellbeing through round 2 of national restrictions due to Coronavirus, with Waverley Harriers virtual C25k.

Our new virtual C25k programme will start from Thursday 12th November and last for 11 weeks.  Read on for more information and registration details.

I’ve never run before – can I still join?  The programme is designed for complete beginners and suitable people of different fitness levels.  We expect participants to be a range of abilities and to progress at different rates.  You will work at your own pace to ensure you achieve your 5k goal.

Is the programme suitable for anyone?  The sessions are suitable for adults, so anyone aged 18 or above – with no upper age limit!

How often are the sessions?  We ask you to commit to three C25k sessions a week, to be completed whenever suits you.  We will hold a Facebook ‘live’ session once a week, on Thursday at 7.30pm where we’ll demonstrate post-run stretches, so you might like to try one of your three sessions before this.

How long do the sessions take?  About half an hour – 40 minutes per session.

What do the sessions include?  You’ll start with a warm-up before the main session, then a walk/ run. Followed by a cool down and stretch.

Will I be able to run 5k by the end of the sessions?  Yes!  You’ll build up slowly so you will be able to run 5k at the end of 11 weeks.  We’ll all run a 5k ‘together’, on Saturday 23rd January 2021 to prove you really can run 5k!  The exact format will depend on coronavirus restrictions at the time.

How will I keep in touch?  We’ll use a private Facebook group for videos, tips and peer support, so you will need a Facebook account to take part and to log your runs.  We’ll let you know what the sessions will include each week, however you may find it easier to follow them using the One You C25k app

What support will you have?  You’ll be supported by us and previous C25k graduates with hints, tips, routes and problem solving if required.  We’ll support you with team and personal challenges to keep you motivated.  We will provide you with safety advice, however as we are not running with you we cannot take any responsibility for you.  We will ask you to confirm that you are taking part at your own risk.

How do I register?  To sign up, please click here

Who runs the sessions?  Our c25k sessions are run by Godalming’s friendly, local running club, Waverley Harriers.  The leaders are volunteers, trained as a ‘Leaders in Running Fitness’.

Where do we run?  Wherever you like!!  However, if you want ideas, we’ll suggest a range of routes on the paths and footpaths around Godalming and Farncombe.

What should I wear?  You’ll need to wear appropriate footwear such as trainers and clothes you can easily move about in.  If you’re running in the dark, ensure you wear something high-vis, and run on well-lit pavements.

What happens after 11 weeks?  We’ll all run a 5k ‘together’ and then if you want to continue running, we’ll let you know about a range of opportunities locally.