Couch to 5K

 
Information
 
We have three Couch to 5k Courses every year starting in January, April and August.
Our courses have a limit of 20 participants.
 
Before you can start the course, we need you to complete a Physical Activity Readiness Questionnaire (PAR-Q).  We can only reserve a space for you once we have received your completed PARQ form and we are not able to let you start the course unless you have completed this form.
 
Here is some further information you may find helpful:
  • This C25K course is for over 18s only
  • We meet at 7pm each Tuesday and Thursday at the Scotstoun track reception area.
  • Our sessions are run by Scottish Athletics qualified Leaders in Running Fitness (LIRF)
  • There is no weekly fee
  • You can join the course for 2 weeks free of charge but if you continue, then we ask you to join Victoria Park Road Runners.  The annual membership is £40.  Once you have completed your course you can train with us on Tuesday and Thursday evenings at no additional cost
  • We recommend that you can walk at a brisk pace for 20 minutes or more before you start the course.
  • The C25k requires you to do three runs each week.  On Tuesday and Thursdays with us and once more in your own time.   If you prefer you can do one with us and two on your own – some participants prefer to have this flexibility. 
  • We follow the NHS Couch to 5K programme which lasts 9 weeks. 
  • If you miss a night during the course that is OK – other commitments often mean you are not available every week.  We will tell you what the sessions are for that week, and we recommend that you fit them in at a time that suits you.
  • We understand that it can be quite daunting coming down on the first week but everyone else will be in the same position as you.  We have leaders at the front and back of the group so nobody ever gets left behind.  The first week is a very gentle introduction and the programme builds up very gradually. You will be surprised at how quickly your fitness and endurance builds up during the programme.  Our leaders are friendly and supportive, and you will find the support of everyone else in the group really helps as well.
  • We recommend that you wear good, well-fitting running shoes.  The first week is mainly walking and so if you need any advice on shoes and kit our leaders are happy to help.   Achilles Heel on Great Western Road can ensure you get the correct shoes for your foot type and running style.
  • On completion of the 9-week course, the group will run a 5k together and for those that wish to attend, we will celebrate the end of the C25K programme at Victoria Parkrun.
  • After your course is completed, we hope you will stay with us.  You may join one of our other training groups.  For example, you may decide that you want to stay at 5k and just consolidate your fitness once or twice a week.   You can train with us twice a week (Tuesday and Thursday) all year round and there are no additional charges on top of your annual membership.
If you have any further questions, then please email us and we will reply as soon as we can.  road-runners@vp-glasgow.com

You can join VP Road Runners here. There are a number of different memberships so please select VP-Glasgow Senior Road Runners £40.  It is an annual membership with no other fees to pay.