Couch to 5k (C25K) is a nationally recognised beginner running programme designed to take you from little or no running experience to completing a 5‑kilometre run. It follows a simple, progressive structure of three short runs per week, gradually building your stamina, confidence and cardiovascular fitness. Most people are surprised by how quickly they notice improvements — feeling less out of breath, running for longer stretches and discovering a real sense of achievement along the way. Pace isn’t the goal; consistency and enjoyment are.

The Far Runners are passionate about the benefits of running, both physical and mental, and we know exactly how daunting that first step can feel. Every one of our Run Leaders started running as adults, so we understand the nerves, the doubts and the excitement. That’s why we host a Couch to 5k course at least once a year, usually early in the new year, to help people in Faringdon begin their running journey in a supportive, friendly environment. Whether you’ve never run before, tried Couch to 5k but didn’t finish, or even ran years ago and want to start again, you’ll gain something from the programme.

Beyond the fitness benefits, Couch to 5k is a huge boost for your wellbeing. Completing the programme is a genuine personal milestone, and you’ll do it alongside a group of people who quickly become friends. Many participants tell us that the sense of community, encouragement and shared achievement is just as valuable as the running itself.

Who is Couch to 5k for?

Our Couch to 5k course is designed for absolute beginners and anyone returning to running after a long break. It’s open to all adults (16+), and we welcome every age, shape, size and fitness level. We can’t emphasise enough that this is a beginner‑friendly programme — no one is too slow, too unfit or too inexperienced to join.

Due to licensing and insurance, under‑16s can only take part if accompanied by a running adult. If you’re unsure whether the course is right for you, or you have a medical condition or injury, we recommend checking with your GP before starting. And if you have any questions at all, just drop us a line at farrunnersfaringdon@gmail.com.

What does the programme involve?

We follow the official NHS Couch to 5k structure of three runs per week over nine weeks. Far Runners organise two of these sessions:

• Sunday at 9am (your “Run 1” each week)
• Tuesday at 7pm in the Market Place (your “Run 2”)

The third run is for you to complete in your own time, though many participants buddy up or form small groups — something that often leads to lasting friendships. Tuesday sessions take place in the dark during winter, so head torches and high‑vis clothing are essential. The first few weeks are held on a playing field, so expect a little mud.

Throughout the programme, our Run Leaders provide guidance on warm‑ups, cool‑downs, stretching and cross‑training, along with plenty of encouragement. You’ll also have access to our private Couch to 5k Facebook group, where previous graduates share tips, motivation and support.

We also treat Couch to 5k as a social experience. Many runners stay for a drink at The Swan after the Tuesday session, and our programme culminates in an optional (but highly recommended) graduation run at Lydiard Park Parkrun, followed by celebratory coffee and cake.

What does it cost?

Absolutely nothing. Far Runners is a volunteer‑run community group, and both Couch to 5k and club membership are completely free. We simply ask that all participants register basic details and emergency contacts via RunTogether. You’ll also be invited to join an optional WhatsApp group for updates and encouragement.

What do I need to wear and bring?

Clothing: Wear comfortable, warm layers that allow you to move easily — leggings, joggers, shorts, long‑sleeve tops, hoodies or fleeces. It can be chilly on Sunday mornings and Tuesday evenings.

Footwear: A pair of cushioned trainers suitable for running is essential. They don’t need to be expensive; just supportive and comfortable. Fashion trainers like Converse aren’t recommended.

Lights and high‑vis: For Tuesday night sessions, you’ll need a head torch or body light and bright or reflective clothing. If you’re worried about kit, please email us — we have plenty of spare gear we can lend or donate.

Water and medication: Bring water if you need it, and don’t forget inhalers or any emergency medication. All Run Leaders are first‑aid trained and carry kits.