Couch to 5k

Ever fancied running, but looking for a place to start?
Join our next couch to 5K on 16 April – Couch to City Runner!


We often receive inquiries from people looking to take that first leap into becoming a City Runner, but who perhaps do not have the confidence or experience to run our 5k route with us.

As we pride ourselves on being a club that caters for all levels of runner, we would like to ensure that everyone has the confidence and ability to join us. This is why we have devised a 10-week course called “Couch to City Runner” to help those who wish to bridge the gap between couch and fully fledged City Runner! The first course we started in January was a sell out and has been really well received.

5k Graduation at Southwark Parkrun


The next course will commence on 16 April 2018 at 7pm and run every Monday thereon for 10 weeks. We will supply a training schedule, which will require you to do an additional two days training per week – but don’t worry – we will also provide support via your very own Couch to City Runner Facebook page and weekly emails from the course leader. Here is some feedback from our last course which was a sell out…

Best decision I took was to join this group! I couldn’t run 1 minute 10 weeks ago and here I am, just finished 5k in 35 mins! This running group brings you everything you need: support, hope, energy!!! Thanks very much, I feel very much part of the group and look forward to joining you every Tuesday!

Brilliant course, I’ve tried and failed to do the couch to 5k on my own and having the support of the volunteers and other runners has made all the difference


Couch to City Runner “HQ” is The Bottle Shop – a cosy venue under the arches on Druid Street, ideally located close to the start of our regular running routes along the Thames and a great place to socialise with a drink post-run!
Our Couch to 5k graduates on BBC Breakfast with Carol Kirkwood


The course will begin with an introduction to walking/running over very short distances, with the aim of gradually increasing your stamina to complete a 5k run by the final week. Our new members will then “graduate” at our local parkrun, with a post-run celebration in true London City Runner style! You will then have the opportunity to join us for our regular Tuesday, Thursday and Sunday runs, seminars and of course, our fantastic socials!

So if you would like to improve your fitness, get in shape and become a member of London’s biggest (and friendliest) running club, then simply put your name and email below and we’ll contact you with everything you need to know.

Meet your course leader – Gemma

Gemma took up running in 2012 – entering the Colchester Santa Fun Run in a bid to ‘get fit’ after university. She has just signed up for her 7th marathon; having run London twice on a ‘Good for Age’ entry. Gemma also now has a “Leader in Running Fitness” qualification. She has been a member of the Club since 2016 and regularly leads our Thursday intervals sessions. A self-confessed former couch potato, Gemma is keen to help anyone discover the same love for running – and London City Runners is the ideal running club at which to do so!

Next Course

Start Date: 16 April 2018

The course costs £50 and will make a massively positive change in your life. Sign up for the next one now:

NB. All payments are non refundable and you’ll need to sign a form on arrival declaring that you are medically fit to commence the course.