Couch to 5k

Couch to 5k

£15.00

Get fit, have fun, and raise money for a cause you care about!

Take the first step towards fitness with Elite Adventures’ Couch to 5K Challenge! Our guided training plan helps you build stamina, improve your health, and complete your first 5K. Sign up, train at your own pace, and earn a medal when you finish – all while supporting a charity close to your heart.

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Couch to 5K Challenge

For Beginners and Returners Alike
Whether you’ve never run before or are getting back into fitness, our Couch to 5K Challenge is designed to get you moving and keep you motivated. Gradually build your stamina over several weeks and cross your first 5K finish line – medal in hand!

Why It’s Great:

  • Beginner-friendly training plan

  • Flexible – train anywhere in the UK

  • Supports charities and good causes

How It Works

  • Register Online - Choose your charity and sign up through our website.
  • Get Your Plan - Receive a PDF training plan with a weekly breakdown, tips, and motivation.
  • Train Your Way - Follow three short weekly sessions designed to build stamina safely.
  • Raise Money for a Good Cause - Use this challenge to support a charity you care about, or simply take it on for your own health and fitness.
  • Complete the Challenge - Run, jog, or walk your 5K at your own pace.
  • Earn Your Medal - Celebrate your achievement - we’ll send a medal straight to your door!

Training Plan Outline:

  • Duration: 9 weeks

  • Sessions: 3 per week

  • Format: Walk/run intervals gradually building to continuous running

  • Extras: Warm-up, stretching, pacing, and motivation tips

Week-by-Week Outline:

  • Weeks 1 – 2: Gentle walks with short run intervals

  • Weeks 3 – 5: Increase running, reduce walking

  • Weeks 6 – 8: Continuous running for longer distances

  • Week 9: Complete a full 5K confidently

Upon signing up, you’ll receive a complete PDF guide with everything you need to take on the Couch to 5K Challenge. Plus, your chosen charity will be there to offer plenty of help and support with your fundraising. Get fit, give back – it’s a win-win!
Charity

No charity sponsorship, 20 Stories High, Accuro, Acorn Education Trust, Acorns Children's Hospice, Action For A-T, ADHD UK, Allsorts, All We Can, Anaphylaxis UK, Barnsley Sexual Abuse and Rape Crisis Services, The Big Food Project, Birmingham Dogs Home, Bluebell Wood, The Brain Charity, The Brompton Fountain, BSAVA PetSavers, Bullwell Runners, The Butterfly AVM Charity, Cheetah Conservation Fund UK, Children And War UK, CCLG: The Children & Young People’s Cancer Association, Church Army, Coventry and Warwickshire Mind, Dragonfly Cancer Trust, Duchenne UK, Dystonia UK, Every Life Matters, Ferne Animal Sanctuary, Friends of Ravenshall, Georgia's Voice, Giddo's Gift, Harry's Pals, Heaven's Playground, Helen Allison School PTFA, Hypo Hounds, Immunodeficiency UK, Independent Age, Jessie's Fund, Jon Shaw Foundation, Just4Children, Kijana Kwanza (Young People First), Lancashire Youth Challenge, Leicester Animal Aid, Life, Lifeshare, Longfield Community Hospice, Manorview Foundation, Medic to Medic, MEF2C Foundation, Meningitis Now, Merciful Relief Foundation, One25, On Your Side, Our Time, Paces, Parenting Mental Health, People Matters, Protection Approaches, Retina UK, Rossendale Trust, Rotherham Hospice, Rotherham Hospital & Community Charity, Roundabout, Sands, Sebastian’s Action Trust, Second Chance Headway, Secret World Wildlife Rescue, SIFA Fireside, Somerset Wildlife Trust, Stevenage FC Foundation, Suffolk Mind, Suicide&Co, Teens Unite Fighting Cancer, Tigers4Ever, Time To Talk Mental Health UK, Tree Aid, UHCW: University Hospitals Coventry and Warwickshire Charity, Vision4Youth, Walk N Talk 4 Mental Health, Weston Park Cancer Charity, When You Wish Upon a Star, YMCA Exeter, York Mind, YPWD: Younger People With Dementia, Your City and Metropolitan Hospitals Charity

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