Couch to 5K

Starting something new can feel overwhelming, but you don’t have to do it alone. If you want to get moving but don't know where to begin, our instructor-led Couch to 5K programme is perfect for you.

Designed for absolute beginners, this structured program eases you into running with a gentle mix of walking and jogging. Led by our centre coaches, you will build your stamina, boost your mood, and unlock a brand-new community. All at a pace that feels right for you.

No pressure. No experience required. Just support every step of the way.

Schedule & Location
Start Date: Week commencing Monday 07 September
Days & Times: Mondays 18:00 to 19:00 and Wednesdays 17:30 to 18:30
Location: Erith Athletics Track
Price: £1 per session

How will it work?
We will be providing an instructor-led 9 week course following the official NHS programme available on the Couch to 5K app. To build fitness, participants can aim to complete three runs a week, making sure to take at least one rest day between each run to help your body recover and prevent injury.

New to the Leisure Centre? 
Try us out completely risk-free! All non-members receive a 3-day free pass immediately following their first Couch to 5K session. Use it to check out our other facilities, try a class, and see if we are the right fit for you.

Why Choose Instructor-Led Sessions?
Expert Coaching: Our instructors manage the timing and pacing so you don't overdo it. 
Built-in Accountability: It is much easier to lace up your trainers when your group is waiting for you.
Safe Environment: Running on our athletics track means flat ground, great lighting, and zero traffic to worry about.
Real Benefits: Improve your heart health, manage your weight, and ease daily stress.

What to Bring
Comfortable clothes you can easily move in, supportive trainers and a water bottle to stay hydrated.

Cost
Sessions will cost £1, this covers the cost of the facilities and staffing. The Couch to 5K application is free to use and download.