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

Your Name *

First

Last

Email *

I Your concerns

Phone *

Emergency Contact Details

Emergency Contact Name *

First

Last

Emergency Contact Phone *

Select Your Program *Please Select a ProgramCouch to 1 Mile ParticipantCouch to 1 Mile LeaderCouch to 1 Mile VolunteerCouch to 5K ParticipantCouch to 5K LeaderCouch to 5K VolunteerBuggy Couch to 5K Participant

Couch to 1 Mile is a program designed to teach you to run for 1 Mile, without stopping, in 9-weeks.

Couch to 5K is a program designed to teach you to run for 5 Kilometres, without stopping, in 9-weeks.

Buggy Couch to 5K is a program designed to teach you to run for 5 Kilometres, without stopping, in 9-weeks. You will complete this program with your child in a pram.

I confirm if I have any concerns about my ability to safely undertake this activity, then I will check with my GP before starting *

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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.
  
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• 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.
  
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