Sofa to 5k (ten-week programme)

Devizes Running Club are pleased to announce the details of their 2020 Sofa to 5k beginners programme.

What is Sofa to 5k?
Sofa to 5k is a running plan developed to help absolute beginners get into running. 
Probably the biggest challenge a novice runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we’re just getting started. Sofa to 5K works because it starts with a mix of running and walking, to gradually build up your fitness and stamina. Week one involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.


Who is the Sofa to 5k programme for?
Sofa to 5K is for everyone. Whether you’ve never run before, you want to be more active or you are returning to running after a long break.


What are the benefits of running?

There are plenty of benefits from getting into running. For starters, it’s an easy way of improving your physical health. Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There are also the mental benefits of running. Taking on the challenge of Sofa to 5k can help boost your confidence and self-belief as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever. It gives your mental health a boost as exercise releases endorphins (the hormones that makes you feel good) and has even been shown to combat depression.


When and where are the sessions held?

The sessions will be on a Monday evening at 6.30pm starting on the 6th January 2020. To find out where the sessions are being held, please visit the Sofa to 5k members page by clicking here.


Who runs the programme?

The course is run by England Athletics trained Leaders in Running Fitness who will support you throughout the course.

The leaders are also assisted by runners from Devizes Running Club, many of whom have completed the Sofa to 5k programme in 2018 and previous years. They are an incredibly friendly, social bunch who are keen to meet new people and make new friends.


What gear do I need?

At first, not much.

Wear some shoes that don’t hurt your feet when you run and some clothes that cover your body comfortably.

Don’t overthink it.

The only thing we do insist upon, is that you wear something with high visibility for safety. This can be anything from a high viz running jacket to running lights.


What is the cost and how do I sign up?

The cost is £30 in advance for the ten-week course.

Who should I contact if I have more questions?

Please use either the contact us form on our website or message our Facebook page and one of our members will be in touch.


Taking the first step is always the most difficult.

Rest assured, we will be having fun, making improvements, feeling good, getting fit, making friends and preparing for Summer.

To read a testimonials from some of our members that completed the Sofa to 5k programme in previous years, please click here.

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