Couch to 5K

A running plan for beginners

Get running with Couch to 5K

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.
What is Couch to 5K?Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.
The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.
How does Couch to 5K work?Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.
Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Raise funds for local causes or charities
The RCBB Charitable Trust makes donations to local charities and support organisations. You can help us raise even more for these deserving charities by making a donation when you complete the online registration form. If you have a local cause you would like to support why not set up a fund raising page through our CAF Donate page? Email us with details and we will donate all  funds you raise (plus Gift Aid where applicable) to your nominated cause.
More about us...

The Virtual Charity Run is organised by the Rotary Club of Burnham Beeches Trust Fund
Registered Charity No. 1073196
Visit our website for details about joining Rotary

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Virtual Charity Run July/September 2022

more The 2022 event is now closed. Over £1700 was raised from supporters, sponsors and donors and this has been donated to Shelterbox.

Summertime Fitness

more BHPT and Burnham Beeches Rotary held the Burnham Marathon Challenge on Burnham Park on Saturday 11th September 2021

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VIRTUAL Charity Run - in aid of UKRAINE

back Our annual Burnham Beeches Rotary Charity Run became a VIRTUAL event and entrants took part during July to September 2022. The funds raised were donated to Shelterbox to help those affected by the Ukraine crisis.