The Programme

If you’re over 17 and you’ve never run before or want to get started again after taking a break, the Ruislip RC Couch to 5K Programme aims to get you running a continuous 5km. The programme is secured by a £10 non-refundable deposit, all you need to do is register and we will confirm back to you to arrange payment. If you join as a member after completion, you will get your £10 reduction against becoming a full member.

Booking Fee £10 to secure your place

Follow this link to complete the application form.

Next Couch to 5k programme starts Tuesday 16th April 2024

The program starts on Tuesday 16th April and runs for 10 weeks with a graduation run of 5k on Saturday 22nd June. We meet twice a week on Tuesdays and Thursdays at 7.15pm.

We rotate locations every 2 weeks and will meet at King’s College, Warrender Park, Sidmouth Drive and Swakeleys Park.


Will I be able to keep up?

The jogging is entirely at your own pace (you should still be able to hold a conversation), and over the weeks we will slowly reduce the amount of walking and increase the jogging until you can run 5km continuously. Our experience is that most people will take eight to ten weeks, going out twice a week (homework is to repeat the same session sometime over the weekend), to progress from not running at all to running 5km.

Who leads the sessions?

We will have UK Athletics qualified Run Leaders in Running Fitness at every session. We also have a merry band of club members to run along with you, which helps us to cater for people of different abilities, so please don’t be afraid of being too slow. A lot of our volunteers are club members who came through the beginner’s programme previously so they know what it’s like to be a beginner and to have completed the C25K program.

What do I need to bring?

Nothing, except a good pair of trainers, a sense of humour and a commitment to follow the programme! We don’t currently have any changing facilities, so please come ready to run.

What if I can already run 5k?

If you can already run 5k continuously, whatever your speed, then you do not need to go through the Beginner’s Programme and are welcome to join the main club right away. Please get in touch with us via the contact us page and we will come back to you with details about how to join.