Start running
Change everything
10-week Couch to 5K programme is built for complete beginners. Friendly leaders, welcoming groups, no judgement and no one left Behind..... Ever.
🔵 Our next couch to 5K course starts at the Forest Rec 🟣 Wednesday 7th October at 11am.... Book Today!
5 Clubs across Notinghamshire
10 Weeks from zero to 5K
Just £2 per session | Pay as you go
£18 For full course
No experience needed
"If we can do it.... So can you!"
Real impact! It's not just about the running
Our members tell us Runspire has changed their lives not just their fitness. Here's what one of them had to say.
Moving to a new area and struggling with my mental health was daunting, but joining this programme was the best thing I've done. I went from being quite inactive to feeling healthier, fitter, and truly proud of what my body can do.
It's not just about the exercise it's a total buzz for your mind. It has helped me manage anxiety, switch my brain off, and feel so much more accomplished. The support is immense, there is no judgement, and you can go at your own pace.
RUNNERS STORIES
Hear from our community
COMMON QUESTIONS
Got questions?
Do I need any running experience? Absolutely not. Couch to 5K is designed specifically for people who have never run before, or haven't run in years. We start very gently with run/walk intervals.
What should I wear and bring? Just comfortable clothing and a pair of trainers. They don't need to be specialist running shoes to begin with. Bring a water bottle and your card for the £2 session fee.
Can I join mid course? We recommend starting at the beginning of a cohort so you progress at the right pace with the group. However in the first 3 week you should be able to catch up.
What if I can't keep up with the group? There is no "keeping up." Our run leaders adapt to everyone in the group. Nobody gets left behind that's a core part of what Runspire is all about.
Is this different from the NHS couch to 5K app? Yes! While we follow a similar progression, running with a group and a leader in person is a completely different experience. The community support and accountability makes a huge difference.