Our Couch to 5k (C25k) programme in Coventry is the perfect way to start your running journey. Longford Striders is a friendly, supportive RunTogether group which is part of England Athletics, and we’ve been helping beginners and returning runners build confidence and discover the joy of running since 2021. All sessions take place in Longford Park, Coventry – a spacious local park that’s ideal for safe, enjoyable group running.
What is Couch to 5k?
Couch to 5K is a structured 9-week running plan designed for complete beginners. It’s recommended by the NHS as a simple, effective way to get active, build fitness, and improve your wellbeing.
By starting with a mix of walking and running, it gradually builds your fitness and confidence until you’re able to run for 30 minutes continuously. This is a huge achievement that lays the foundation for your first 5k.
It’s ideal for:
- People who are completely new to running
- Anyone returning to running after a break
- Those looking for a supportive group to stay motivated and accountable
How the course works with Longford Striders
The course is designed to build your running fitness and confidence step by step. You start with just 1 minute of running in week 1 and gradually progress until week 8, when you complete a continuous 30-minute graduation run. To mark the occasion, you will also receive a certificate to celebrate your achievement. This approach takes away the pressure of feeling like you must run 5k in 30 minutes, because for many, reaching that milestone can take a little longer, and that’s absolutely fine. We’ll support you to keep progressing after the course.
Once you’ve completed the course criteria of a 30-minute run in week 8, we finish with a celebratory 5k at Bedworth parkrun. There’s no expectation around time or pace. You can run it all, or mix it up with a combination of running and walking at whatever speed feels comfortable. It’s simply a chance to bring everything together, enjoy the atmosphere, and celebrate your fantastic achievement with the group as you finish the course.
Extra support every step of the way
At Longford Striders, you’ll never be on your own. Our run leaders and coaches are there to guide, encourage, and support you throughout the course. We are experienced runners and have all been there and done most things in running.
We also have an active helper network, made up of experienced group members, many of whom have completed our Couch to 5k course themselves. They know exactly how it feels to start out and are there to share advice, motivation, and support.
To help keep everyone connected, we run a dedicated WhatsApp group. Whether it’s sharing tips, celebrating milestones, or just some friendly encouragement, our community spirit is a big part of what makes the journey so enjoyable.
When do we run our Couch to 5k courses?
We run Couch to 5k courses in spring and autumn each year in Coventry, with all sessions held in Longford Park. These are the ideal times to start your running journey, with comfortable weather and plenty of group support to keep you going.
Why join Longford Striders?
- A welcoming and supportive community – no one gets left behind
- Run leaders, coaches, and helpers who understand the challenges of starting out
- A proven course that has helped our local community complete their first 5k since 2021
- Extra motivation through our helper network and WhatsApp group
- Part of the trusted RunTogether initiative, which is part of England Athletics
What our previous participants enjoyed most about the course
“I couldn’t run for a minute at the beginning and was always comparing myself to others, but the support I got from Stuart, Kelli, the other group helpers and my fellow runners showed me that I am enough and I am very grateful for that.”
“The support that Stuart, Kelli and all the volunteers gave. I know 100% without that I wouldn’t have got past week 1. I also really enjoyed meeting new people. The encouragement from the whole group has been phenomenal.”
“The coaches, group helpers and the group themselves. It’s been a lovely, supportive, positive experience without any judgment and I’m so glad I joined.”
“I was pleasantly surprised at how community spirited it all was. I also thought running was an individualistic activity. I like that I developed muscle tone in my legs.”
Whether your goal is to run for fitness, increase your confidence, meet new people, or take on your first parkrun, our Couch to 5k course can help you achieve it.
👉 Click here to register your interest in our next Couch to 5k course