Deestriders Launch 2025 Couch to 5k Programme

It will soon be that time of year when many of us make a New Year’s resolution – perhaps to lose weight, quit smoking, or drink less.

A recurring theme of many resolutions is health and fitness, but more often than not, the best-laid plans and intentions lie in tatters by early February.

For those wanting to offload some of that Christmas indulgence, get fit in 2025, make new friends, and possibly take up a new hobby, local running club Deestriders may have just what you’re looking for.

Deestriders Running Club will kick off its 2025 Couch to 5k programme on Tuesday, 7th January, offering a supportive and structured 12-week plan for anyone looking to begin or restart their running journey.

The programme is designed to help participants progress from non-runners to completing a 5k distance, with the option to graduate at a local parkrun. Sessions are held twice weekly, with a third session completed independently.

Since its inception in 2018, Couch to 5k has become a staple of Deestriders’ January calendar, with only a Covid-related hiatus in 2021.

While there is no obligation to join the club after completing the programme, many graduates choose to stay and continue their running journey, with some progressing to longer distances such as 10k or marathons.

Graduates’ Stories

At 65, Sue Bryan joined the 2024 Couch to 5k alongside her sons, Graham and Phil. Initially finding it challenging, she completed the programme and now runs regularly with the club. “We made some great friends, had lots of laughs, and had fabulous support,” she said. “You don’t need to be fast—I’m not—I just enjoy running.”

Abby started the programme unsure if she could ever run for 30 minutes straight. By graduation, she completed Chester parkrun and went on to run a 10k, a half marathon, and is now training for a 50k ultra event. “The coaching and support are incredible,” she said. “You’ll surprise yourself with what you can achieve.”

Mark joined to improve his fitness and completed the programme with a 28-minute 5k. Progressing to longer distances, he says, “Joining Couch to 5k was the best decision of the year. I proudly call myself a runner now.”

For Laura, the programme was part of her New Year’s resolution. It led her to achieve a personal best 5k, a 50-minute 10k, and now a half marathon. “This really has been the making of me. I feel mentally and physically good, and my confidence has soared,” she said.

How to Join

Sessions take place on Tuesday and Thursday evenings at 6 pm from the Care & Repair car park on Rowleys Drive, Queensferry. The programme costs £10, which is deductible from the annual membership fee if participants choose to join Deestriders.

For more information, visit the public Facebook group Deestriders Couch to 5k or email club secretary Nige Parr at [email protected].