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