From Couch to Confidence: Our Beginner Running Journey

 How We Help New Runners Find Their Stride

At Rhayader Running Club, we believe everyone has the potential to be a runner. You don’t need fancy kit or years of experience—just a little time, a bit of encouragement, and a pair of trainers. That’s where our Couch to 5K programme comes in.

 What is Couch to 5K?

It’s a simple, structured 9-week plan designed to help complete beginners gradually build up to running 5 kilometres without stopping. Our club version adds the power of community, encouragement, and expert support.

Every Tuesday at 6 PM, we meet in Rhayader and go through each week’s session together. The programme combines walking and running in increasing intervals, and we make sure everyone feels included—no matter their fitness level or pace.

📅 Weekly Format Overview

Here's what you can expect:

• Weeks 1–3: Short run-walk intervals to get your body used to moving

• Weeks 4–6: Longer jogging stretches with plenty of support

• Weeks 7–9: Full run focus, building up to the magic 5K mark

Each session is led by friendly club members who have been through the journey themselves. Some bring whistles, others bring cake—we all bring the encouragement.

 Advice from Past Graduates

“I hadn’t run since school PE. I turned up nervous but by Week 3, I was looking forward to Tuesdays!” — Claire, C25K graduate 2023

“I never thought I could run for 30 minutes straight. Now I’m training for a 10K!” — Josh, now a regular club member

 Why It Works

What makes our Couch to 5K special isn’t just the structure—it’s the support. People stay because of the friendships, not just the finish lines. And when graduation day comes and you cross your first 5K finish line, we’ll be there cheering at every step.

Ready to give it a try? Get in touch here or message us on Facebook. It’s free to try, and you might just discover a new version of you.