How It Works

• Three weekly runs for nine weeks
• Virtual format - run whenever and wherever suits you
• A progressive programme combining walking and running
• Gradually build from short running intervals to a full 5K
• No previous running experience needed

What You'll Achieve

By the end of nine weeks, you'll be running parkrun 5K (3 miles) distance without stopping. Some people achieve this a little faster and some need a little more time. But it's not just about hitting the 5K goal. You'll gain much more: improved fitness, increased energy, new friends, and the pride of achieving something remarkable.

I joined a DNV Couch to 5k group organised by Active Teams. After a few years of running a bit, but not ever quite managing to maintain running consistently, I started again with this group as a motivator more than anything.

Nairn encouraged us with weekly check-ins and a team chat to inspire each other with updates and progress. Hearing about my colleagues' running journeys helped me on those hard days. 

Without that group, the encouragement and enthusiasm from others, I don’t think I’d have completed the couch to 5k schedule at all. But I did complete it, and it felt like a huge achievement!

- Ashleigh Parker, Head of Section Solution Development at DNV