ERC Couch to 5k

Starting Tuesday 29th April 2025 at 19:30- Meet at Riverside by the Ford in Eynsford

Are you ready to take your first step into the wonderful world of running? Eynsford Running Club is thrilled to bring Couch to 5K to our local community—a programme designed especially for beginners who want to go from no running experience to confidently completing their first 5K. Whether you’ve never run a step in your life or it’s been years since you last laced up your trainers, this is the perfect way to get moving and discover a healthier, happier you.

What is Couch to 5K?

Couch to 5K is a hugely popular 9-week programme that helps beginner runners gradually build up their stamina and strength to run a 5K (3.1 miles) distance. Starting with walking intervals and short jogging segments, each week builds on the last, guiding you step-by-step to your goal in a safe, supportive, and achievable way.

No need to worry about going it alone—our programme is led by Run Leaders from Eynsford Running Club, who are certified by England Athlectics, who will be with you every step of the way. You’ll also be part of a friendly group of like-minded beginners, encouraging each other on.

Why Join Couch to 5K with Eynsford Running Club?

  • For Beginners, By Runners Who Care: We know starting a new fitness journey can feel intimidating. That’s why our programme is tailored for complete beginners, with a pace and approach designed to keep you motivated and injury-free.
  • Local and Community-Focused: We’re proud to serve the Eynsford area, bringing people together to enjoy the benefits of running in a fun, inclusive, and welcoming environment.
  • Expert Guidance: Our certified Run Leaders bring experience, knowledge, and enthusiasm to every session, helping you learn proper technique and giving you the tools to become a confident runner.
  • Feel Amazing: Running improves physical health, boosts mental well-being, and gives you that post-run glow of accomplishment.
  • It’s Fun!: The Couch to 5K journey is just as much about smiles as it is about miles. Expect laughter, camaraderie, and a whole lot of high-fives.

What to Expect

Here’s how our Couch to 5K program works:

  • When? Sessions will run twice a week on Tuesday and Thursday evenings at 19:30prompt, for 9 weeks from Tuesday 29th April. Each session is about 30–40 minutes, and you’ll have optional homework runs to complete on your own.
  • Where? We’ll meet at Riverside by The Plough Pub in Eynsford, making the most of the beautiful surroundings.
  • What to Bring? Comfortable running shoes, weather-appropriate clothing, and a water bottle.

The first session will kick off with a short introduction and warm-up walk before we ease into the run/walk intervals that form the foundation of the Couch to 5K programme.

Programme Highlights

  • Run Leader Support: Get expert advice on technique, pacing, and staying motivated.
  • Group Motivation: You’re in this together—everyone starts as a beginner.
  • Gradual Build-Up: No pressure, no rush—just steady progress that sets you up for success.
  • Graduate with a parkrun: At the end of the programme we aim to complete Swanley parkrun on the 5th July.

How to Sign Up

We’d love for you to join us (min age 18yrs) Signing up is quick and easy:

  1. Register Online: https://forms.gle/dc6qBAUJF7FLMdLe9
  2. Fee: C25K is FREE with ERC!
  3. Spaces are Limited: Secure your spot today to avoid missing out!

Hear From Our Past Participants

“I was so nervous to start, but everyone was so supportive. The programme was so doable, and now I’ve run my first 5K! Can’t believe I’m saying this, but I actually love running now!” – Emma, Couch to 5K graduate

“The Run Leaders made such a difference. They were encouraging and knew exactly how to keep us all going. I can’t wait to sign up for more group runs!” – Sam, New Runner.

Join Us and Discover the Joy of Running

There’s no better time to start your running journey than now. Couch to 5K isn’t just about running—it’s about discovering what you’re capable of, making new friends, and feeling fantastic in both body and mind. Let’s hit the ground running, Eynsford!

If you have any questions, don’t hesitate to contact us at c25k@eynsfordrunningclub.com.

We can’t wait to see you on the starting line!

Your friends at Eynsford Running Club