The Run

Couch To 5K

Do you think running is not for you? Think again!
Gradually build your way to a 5k in 9 weeks with the Great Run Solo Couch to 5k Challenge.

Entry £10.00

Let's get moving

Take your first step to being your greatest by joining our Couch to 5k challenge. This challenge and the supporting plan has been created to help anyone go from standstill to a 5k run in just 9 weeks.

Our easy to follow plan consists of 3 sessions per week, with your fitness and confidence building little by little with each session. It’s up to you which days of the week work best for your sessions, just stick by the rule of having at least one day rest between each session.

Our online tracking tool will guide you through the training plan and you can tick each session off as you go to monitor your progress. Or feel free to follow a C25K training plan or app of your choice.

 When you have completed your plan and 5k run simply return to this page to declare your completion and your medal will be on it’s way! 

It costs £10 to join – your challenge joining fee includes a unique medal, access to a 9 week training plan and online run tracking tool, and support throughout the challenge.

This is just the start of your journey; once you’ve reached your 5k goal we’ll help you to keep going & set your sights on your next challenge.

A new challenge starts every Monday, take your first step now!

Your Challenge

Access your training plan or declare your completion

Enter the last seven digits of your Great Run Solo Registration ID and date of birth to log in.

Your Great Run registration ID is the unique reference number found in your entry confirmation email. e.g. if your reference is SON20S2878R3637354, enter 3637354. Help.

Training Support

We’re here to support you on your 5k journey, browse our articles with tips and advice for beginners.

6 Benefits Of Running

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5 Top Tips To Keep You Off The Couch

Injuries are a runner’s worst enemy – we all hate spending time on the sidelines, especially if there’s a big event coming up. Here, our resident physio has some important tips to keep you moving as you prepare for your next event. Read More.

10 Reasons To Choose Running

Fun, free and good for you. Read More.

6 Ways To Fit Training Around Work

Worried about fitting your running in? We're here to help. Read More.

Top Running Tips For Complete Beginners

If you’ve been inspired to start running, we’re here to help the thought of running feel less daunting. Read More.

What I Wish Someone Had Told Me When I Started Running

Thinking of starting up running? We're here to help. Read More.

Why Running With A Friend Is Awesome

Running isn't just a solo thing - more and more people are buddying up to clock up the miles. Here, we find out why that's such a good idea Read More.

Five Ways To Fall Back In Love With Running

We all know that running is a) great and b) good for you but what do you do when you lose your spark? Here’s some tips to get that mojo back Read More.

The Challenge

Couch To 5K

How it works

1Sign up for the Couch to 5k challenge
2Follow the weekly training plan - or your own
3Keep a track of your activity
4Complete your 5k run
5Submit your results and receive your medal!
Entry £10.00

Tracking your
Activity

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The Reward

Couch To 5K

Entry £10.00

Great Run
Solo

Great Run Solo virtual running challenges are designed to keep you moving, push you further, and to help you train for your next Great Run event. Choose your challenge today.

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