FREE Couch to 5K, Buggy Couch to 5K & Couch to 1 Mile Programs
Join us at Be Strong HQ for our free 9-week Couch programs! You will meet new friends, increase your fitness and have lots and lots of fun.
Starting on Monday 31st March 2025, and ending with our Celebration Runs on Wednesday 28th May 2025.
Please complete one registration form for each person attending.
Got questions? Read here
FREE Registration
FAQ’s
- Q: How much does it cost?
A: It is completely FREE! We do this because there’s a tremendous amount of satisfaction from seeing people progress through our Couch to 5K plan. It is also our way of giving something back to the local community. When everybody runs together in our final celebration run we guarantee lots of laughter and plenty of tears ….it will be emotional!! - Q: Where do you meet?
A: Our meeting point is at Be Strong HQ.
Be Strong, Unit 2, Alan Ramsbottom Way, Great Harwood, BB6 7UR.
Turn off Heys Lane into Alan Ramsbottom Way and we are the very first car park on your right hand side.
IMPORTANT: We recommend that you use What3Words to help you navigate to Be Strong for your first visit. The postcode takes you to somewhere else on traditional Sat Nav systems.
///acute.steer.liability - Q: Where do I park?
A: We will have many people attending each session so the car park will need to be kept free for the participants to meet. There is lots of parking on Alan Ramsbottom Way. Please walk, or car share if possible, and plan additional journey time to allow for any traffic congestion. Please be mindful to not park across gates that provide access to other units on the estate. - Q: How will I know what to do when I get there?
A: The organisers will call all runners into a designated meeting area. Once in the meeting area the briefing will take place. Listen carefully to the briefing and you will be organised into groups of runners with each group having group leaders and support team. Your group leaders will be very vocal and will guide you through the session. - Q: How do you manage such a large amount of people?
A: It isn’t easy but we’re kind of used to it now! The main difficulty is with congestion at the meeting place and on the roads when we’re running. You will learn that what you initially view as ‘congestion’ very quickly becomes ‘atmosphere’, which is what makes our Couch to 5K plans so special. Please be patient with us whilst we iron out any niggles in the first few sessions. - Q: What if I can’t make the first session?
A: That’s fine, come along to the next session. - Q: Can I wear headphones and listen to music whilst I run?
A: No. Headphones are not allowed at our sessions as you need to listen to instructions at all times. Wearing headphones whilst running with others is not the done thing and is universally frowned upon. - Q: What if I can’t keep up with the rest of the group?
A: Everyone progresses at different rates. We will have enough volunteers to support people of all abilities. - Q: Do I have to come to every session every week?
A: No, we realise that not everyone will be able to make all of the organised sessions. You will need to run at least 3 times per week though to keep up with the plan. You would need to make your own arrangements to complete any runs you might miss. - Q: I have never ran in my life, you say anyone can do this, can I?
A: We have had over 18,000 people go through this program since we started it in 2013. The only reason people do not manage to complete it are; they pick up an injury or they stop coming for a reason. If you remain injury free and attend every session, you are very likely to be able to run for 5KM without stopping by the end of the program. - Q: Is the plan hard?
A: Yes, it will be for some people. However, just take one session at a time and don’t look ahead. Trust the plan, give 100% and you will have a great chance of completing it! The best thing about this program is the social element, it will keep you coming back, time and time again. - Q: So I won’t have to pay anything to attend?
A: That’s correct. However, we make medals available for anybody who starts a plan. You’re not obliged and you certainly won’t be pressurised into buying one. We supply them at a cost of just £1. - Q: Are you insured in case I get injured?
A: No, as with anyone running on the roads or in the park you run at your own risk. However, we do have £5m of Public Liability Insurance cover. - Q: Can I bring my children with me?
A: Yes, we welcome this. However, for safeguarding reasons, under 18s will only be able to attend with a supervising over 18. This activity if not suitable for children under the age of 9. - Q: How will you know if I am fit enough to start this plan?
A: If you have any concerns at all about your fitness to participate in this plan you should consult your GP before attending. This is your responsibility. - Q: Will I need running gear?
A: Yes …but nothing fancy! You would be wise to invest in a decent pair or running trainers. Apart form that wear anything you like! We recommend gait analysis from Tobutt Sports to ensure you choose the correct trainers.
Tobutt Sports is a family run business in Bolton, which has spanned four generations. Since 1988, it has been led by Dougie Tobutt, who has completed 123 marathons in 50 different countries. We recommend Tobutt’s as they always provide the right advice, and supply products at competitive prices. We have no affiliation with Tobutt Sports and receive no commission from them. - Go back to registration form
Couch to 1 Mile
Week 1
Sessions
For your three jogs in week one, you will begin with a brisk five-minute walk, then:-
- alternate 20 seconds of jogging and 100 seconds of walking, for a total of 20 minutes (10 x 20 second jogs)
Week 2
Sessions
For your three jogs in week two, you will begin with a brisk five-minute walk, then: –
- alternate 30 seconds of jogging with two minutes of walking, for a total of 20 minutes (8 x 30 second jogs)
Week 3
Sessions
For your three jogs in week three, you will begin with a brisk five-minute walk, then: –
- 30 seconds of jogging
- one-and-a-half minutes of walking
- 60 seconds of jogging
- three minutes of walking
- 30 seconds of jogging
- one-and-a-half minutes of walking
- 60 seconds of jogging
Week 4
Sessions
For your three jogs in week four, you will begin with a brisk five-minute walk, then: –
- one minute of jogging
- one-and-a-half minutes of walking
- one and a half minutes of jogging
- two-and-a-half minutes of walking
- one minute of jogging
- one-and-a-half minutes of walking
- one and a half minutes of jogging.
Week 5
Session 1
Run one: a brisk five-minute walk, then: –
- two minutes of jogging
- three minutes of walking
- two minutes of jogging
- three minutes of walking
- two minutes of jogging
Session 2
Run two: a brisk five-minute walk, then: –
- two and a half minutes of jogging
- five minutes of walking
- two and a half minutes of jogging
Session 3
Run three: a brisk five-minute walk, then: –
- seven minutes of jogging, with no walking.
Week 6
Session 1
Run one: a brisk five-minute walk, then: –
- one and a half minutes of jogging
- three minutes of walking
- three minutes of jogging
- three minutes of walking
- one and a half minutes of jogging
Session 2
Run two: a brisk five-minute walk, then: –
- three minutes of jogging
- three minutes of walking
- three minutes of jogging
Session 3
Run three: a brisk five-minute walk, then: –
- 8 minutes of jogging with no walking.
Week 7
Sessions
For your three runs in week seven, you will begin with a brisk five-minute walk, then 9 minutes of jogging.
Week 8
Sessions
For your three runs in week eight, you will begin with a brisk five-minute walk, then 10 minutes of jogging.
Week 9
Sessions
For your first two runs in week nine, you will begin with a brisk five-minute walk, then 11 minutes of jogging.
Your final run in week 9 will be a measured 1 mile run with no stopping
Couch to 5K
Week 1
Sessions
For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.
Week 2
Sessions
For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.
Week 3
Sessions
For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.
Week 4
Sessions
For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.
Week 5
Session 1
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Session 2
Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Session 3
Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.
Week 6
Session 1
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Session 2
Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Session 3
Run three: a brisk five-minute walk, then 25 minutes of running with no walking.
Week 7
Sessions
For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.
Week 8
Sessions
For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.
Week 9
Sessions
For your two runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.
Your final run in week 9 will be a measured 5km run with no stopping