Couch to 5K 2026

Buckley Runners Couch to 5K Programme 2026

We look forward to seeing you all on Tuesday 14th April. Our meeting place will be on the corner by the access road to Buckley Sports Centre and Elfed High School, by the junction of Mill Lane and Hawkesbury Road.

We will meet you from around 6:15pm for a 6:30pm start. Please pass this on to anybody who may be attending and may not have seen the message themselves.

Buckley Runners Couch to 5K group

By the end of this programme, we hope you will enjoy running and be able to run 5 kilometres (3.1 miles) without stopping and without undue stress.

• Starts Tuesday 14th April and runs for 9 weeks culminating with Flint parkrun “Graduation Run”.
• Every session/run starts with mobilisation exercises and a 5-minute brisk walk to warm up and ends with a 5-minute brisk walk to warm down and stretches.
• Tuesday and Thursday sessions will always be with one/several run leader(s) to set the exercise for the evening, to help, advise (and push).
• Thursday sessions will generally be a repeat of Tuesday’s session.
• To make it work you will need to do one more session over the weekend.
• You should always try to have a rest day between runs.
• Each training session is approximately 40-45 minutes.
• We will set up a WhatsApp group to support you (we will need your mobile number that will be visible to other members of the group so this is obviously optional in case you don’t want people to know your number).
• The schedule below is for guidance, it is your target. Some of you will want to go faster/further, others perhaps less.

The programme fee is £5 per person which includes non-competitive membership of Buckley Runners until the end of March 2027.

Remember, cheating is allowed, but does tend to lead towards failure! 😉

NOTE – All sessions start at 6.30pm.

We will always start with mobilisation exercises and a brisk 5-minute walk, and will finish with a brisk 5-minute walk and stretches.