Couch to 5K

Take the first step towards a healthier, more active lifestyle with our Couch to 5K programmes.

Our Couch to 5k walking/running plan will help you kickstart your move more journey. If you are a beginner: Start with the walking plan. If you are already physically active, try the running plan.

The ‘Couch to 5k Walking/Running Plan’ is a guide. You can change up the days to suit your lifestyle but try to stick to the format, minimum of 3 walking/running days per week.

At the end of the 6 week plan, you can choose to take part in a local 5k park walk or run in your area parkrun.ie, or simply set a personal goal to complete a 5k on your own as a milestone to mark your plan competion.

If you have any medical conditions or have not been physically active in a long time, speak to your doctor before starting. Always listen to your body and stop and rest if you feel sick or tired.