Final call for ‘Couch to 5K’ participants as Deestriders programme launch nears

It’s your last chance to join Deestriders Running Club’s popular Couch to 5k programme, which begins on Tuesday, 7 January.

The 12-week initiative offers a supportive and structured approach to help non-runners and lapsed runners achieve a 5k distance by the end of the programme.

In a recent social media post, Deestriders issued a final reminder to potential participants, encouraging them to join the public Facebook group Deestriders Couch to 5k for more details.

What to Expect

Participants will attend twice-weekly coached sessions, with a third run completed independently. The programme is designed to cater to complete beginners and gradually build their stamina and confidence.

For many, it’s not just about fitness—it’s also an opportunity to meet new people and start 2025 on a positive note. Whether your goal is to complete your first 5k or build a new habit, the programme has helped countless individuals since its launch in 2018.

Graduate Success Stories

Graduates of the programme often go on to achieve milestones they previously thought impossible. For Sue Bryan, joining Couch to 5k at age 65 with her sons Graham and Phil was life-changing. “You don’t need to be fast—I’m not—I just enjoy running. We made some great friends, had lots of laughs, and had fabulous support,” she said.

Mark, another graduate, completed the programme with a 28-minute 5k and later progressed to longer distances. “Joining Couch to 5k was the best decision of the year. I proudly call myself a runner now,” he said.

For Abby, the programme served as a gateway to ultra-running. From struggling to run for 30 minutes, she completed a parkrun, moved on to a half marathon, and is now training for a 50k ultra event. “The coaching and support are incredible. You’ll surprise yourself with what you can achieve,” she said.

How to Join

Sessions begin at 6 pm on Tuesdays and Thursdays from the Care & Repair car park on Rowleys Drive, Queensferry. The programme costs £10, which is deductible from the annual membership fee if participants decide to join the club.

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