The VHI Couch to 5k parkrun programe is starting this week (6th Sept 2026) and here's a description...
"The Vhi Couch to parkrun programme is a FREE six-week journey designed to help people take their first steps towards becoming more active. Whether you’re completely new to walking, jogging or running, returning to exercise after a break, or simply looking for motivation to get moving, this programme is here to support you every step of the way."
The following parkruns in Co Cork are part of the programme... Ballincollig, Bere Island, Clonakilty, Glengarriff, Macroom Castle Demesne, Mallow Castle & Tramore Valley.
The support website is https://couchtoparkrun.ie/ (Note that registration is closed at this stage)
The programme is six-weeks in duration which would be two weeks shorter than the usual eight weeks. Some people need the full eight weeks before they can run the whole 5kms while others might be be ok with six weeks.
Free Couch to 5k programmes... Even if you failed to register, there's nothing to stop you doing one of the many Couch to 5k programmes online. They all start with lots of walking with very little running and very gradually make the walking parts shorter and the running parts longer.
The NHS in the UK have their own Couch to 5k programme and it lasts 9-weeks.
A free running programme for absolute beginners, Couch to 5K has helped millions of people start and maintain their running journey.
▪️sets a plan that builds week by week
▪️has a choice of trainers to help motivate you
▪️works with your music player
▪️connects you with the Couch to 5K community
The link is https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/couch-to-5k-running-plan/
The key thing to remember is that everyone is different and you should go at your own pace.
If you find the week too hard then repeat the previous week until you can complete it comfortably.
If you miss a week or a few runs, don't try to compensate by cramming more into the next week, this is just a shortcut to getting injured. Just repeat the week again. Follow your own schedule and run the full 5k of the parkrun when you're ready.
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