NHS Choices – Couch to 5K nine-week plan

The NHS Couch to 5k is an excellent 9 week training plan to get you into running a 5k from a standing (or a sitting) start.  Click on the logo to go the site and get going!  You can start the plan at whatever week you think your fitness level allows.There are great downloadable podcasts available to listen to when you are out training which are also available on iTunes.

Couch to 5k Plus Program


Once you have graduated from the 9 week plan you can take part in the Couch to 5k Plus programme – click here to download the podcasts.

BUPA Training programmes

Bupa also offer great 8 week programmes for walking or running 5km.

Find your training programme
Follow their running programme
Follow their walking programme

Local groups help you prepare for our run.

Why not join one to get fit, have fun and get ready for 1/5/10km.

LegitLancaster has group sessions on Mondays and Saturdays and other opportunities available.

There’s also a women’s running group in Lancaster that is always looking for ladies to join them.