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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.

 
 
 

Online Couch to 5k Squad

Covid-19 may have changed the way you live but it doesn't need to prevent you from running well. Do It Differently This Time.


1. FOLLOW YOUR PERSONALISED COUCH TO 5K PROGRAMME

All durations 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 online events to meet your running coach and work through any challenges you have. 

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.

 
 

5

NOW WITH OUR COMPREHENSIVE BEGINNER TRANSFORMATION COURSE

Over 9 hours of educational content has been organised into the perfect order to ensure you learn everything you need to run 5k and beyond. 

 
 
 

Beginner Runner Transformation Course

We can't stand and deliver all of the information you need to become an independently awesome runner because you can't be at every talk we put on...

...but imagine having all of that information available to watch on any internet enabled device... 

 

You can have this entire online course today simply by joining one of our Couch to 5k Squad Memberships...

 
 
 

Have you ever got all motivated to run, seen great results but soon found yourself injured and unable to continue? 

You can access our Video Course that will teach you how to prevent and fix common running injuries. 

Each workshop is broken into clips you can watch on any internet enabled device. Perfect to watch while doing some light stretching, riding public transport or even getting dinner prepared. If you want a great summer of running then you need to stay injury free. 

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 10 squads since and they're just getting stronger each time.”

 

What Our Members Say...

 

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 Month 1 or Your Money Back

Follow our 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. 

 

Couch to 5k Membership:

 
 
run when and where you like

14 weeks of online Coaching and Support

£

136


  • Lifetime Access to the Beginner Runner Transformation Course
  • Closed Couch to 5k Facebook Group
  • Unlimited Coach Guidance
  • Personalised Running Programme
  • Graduation 5k Run Strategy Call

*We cannot guarantee these sessions if lock-down ends as they may be replaced with face to face.

run with members and when/where you like

14 weeks of club run attendance with online Coaching and Support

£

177


  • Lifetime Access to the Beginner Runner Transformation Course
  • Closed Couch to 5k Facebook Group
  • Unlimited Coach Guidance
  • Personalised Running Programme
  • Graduation 5k Run Strategy Call
  • Lunchtime Club Run Attendance 
  • Evening Club Run Attendance 
  • Sunday Morning Club Run Attendance 
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