Online Couch to 5k Squad

Are you currently unable to run 5k without burning lungs or aching legs?

Maybe you'd like to run with friends in charity events or a local Park Run.

Watch to see how we can help you improve your running from zilch to 5k of non-stop running.

DO IT DIFFERENTLY THIS TIME

1.
FOLLOW YOUR PERSONALISED COUCH TO 5K PROGRAMME

All distances and speeds will be personalised to your situation regardless of holidays, ability and other events. 

2.
MEET YOUR PERSONAL RUNNING COACH

You'll be invited to skype with your running coach to discuss your goals and programme as soon as your registration is accepted. 

3.
TRAIN IN TIME WITH OTHER SQUAD MEMBERS

You'll be invited to a closed Facebook group where you'll meet other squad members and become motivated to stay on course. 

4.
EVERYTHING IS AVAILABLE ONLINE

Your programme, coach, squad members and educational resources are all available wherever you have an internet connection. Guidance and support is just a click away.

This 10 Week Programme Starts on the 21st of January

Squad Membership includes:

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    Our Personalised Couch to 5k Programme
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    Inclusion in a Closed Facebook Group
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    Online Injury Prevention Course
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    A Phone Consultation with our Head Coach
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    Unlimited Coach Support

Learn to Prevent Injury 

Access our Video Course that will teach you how to prevent and fix common running injuries. 
Foot and Lower Leg Pain

Duration:  36minutes 

Stop your calves from cramping, your shins from aching and those stabbing pains in your feet. 

How to Use your Glutes 

Duration: 42minuntes

Unlock the most underutilised muscles in your body to prevent injury and run faster.

How to Prevent Back Pain

Duration: 35minutes

If you've every suffered from back pain then you know it's not an obstacle you want in training.

Identify and Fix Runners Knee

Duration: 37minutes

Do your knees hurt after you run or when you walk up the stairs? This presentation can make it stop. 

How to Use your Feet for Running

Duration: 23minutes

​Go deep into the use of footwear and how to land effectively to prevent problems around your entire body. 

How to Assess Your Pains 

Duration: 32minutes 

Learn which pains are good, which you can stretch out, which need icing and which need a referral. 

About the Coach

Conor Graham, is a full time fitness professional living in Cheltenham with his wife, Georgina and children Tyler and Ivy. He has been coaching runners and those striving to get fit since 2001 when he started his first fitness company STS Fitness. 

Last year was great but that was our first ever training squad. We've run 8 squads since and they're just getting stronger each time.”

RUN 5K IN 10 WEEKS OR LESS!

Online Course you can access for life

A personalised programme based on your ability, holidays and goals

Plan your ideal week and more with your own Running Coach

40%
Fill Counter

Register your place before it fills up...

We have a maximum squad size limit in order to keep support standards high. No doubt many of our new beginner runners will snap up places soon so it's important you get in asap if you'd like to crush your first 5k event with the guidance and support, only a squad can offer. 

What People are Saying...

Is this Right for You?

WHO THIS IS FOR

  • Anyone who's failed to complete a traditional Couch to 5k plan
  • Those who have decided they'd like to run with friends
  • Anyone who'd like to improve their health, fitness and shape
  • People who want to make supportive new friends 

WHO THIS IS NOT FOR

  • People who cannot commit to weekly runs
  • Anyone who is unable to exercise for more than 1 hour per week
  • Anyone who is unprepared to learn new strategies and techniques
  • People who will be unable to do any running through the holidays
Run for 4 minutes non-stop in just 4 Weeks

Follow your programme, watch the educational lectures and we guarantee you'll run non-stop for 4 minutes with just a 1 minute recovery, multiple times, as part of your week 4 runs. 


If you're not then simply let us know and we'll refund your squad fee. 

FAQ

Here are answers to some frequently asked questions:

When does my programme start and end?

Do I have to live near Cheltenham?

How much does it cost?

Didn't find the answer you're looking for?

Does Squad Membership cover club run attendance?

How can I get a refund?

Why should I join this course instead of using the NHS App?

What if I'm injured while training for the event?

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