The Couch to 5k challenge is a structured and supportive journey designed to help anyone go from little or no running experience to confidently completing a 5k run. By gradually building fitness through manageable sessions that mix walking and running, the programme removes the fear and intimidation often associated with starting to run. With consistency and determination, participants steadily increase their endurance and confidence, proving that running a 5k is achievable for people of all ages and fitness levels.
What makes Couch to 5k so powerful is its accessibility. You don’t need to be fast, experienced, or naturally athletic—just committed to showing up and giving your best. Along the way, participants experience physical improvements, mental resilience, and a sense of achievement as milestones are reached week by week. The programme demonstrates that with the right support and mindset, anyone can reach the finish line.
This Couch to 5k programme is organised by Runners of the Deen in Leicester, in collaboration with Challenges 4 Humanity, combining fitness with faith, community, and purpose. Participants are encouraged not only to improve their own health, but also to use their journey as a means of supporting others around the world.
Fundraising through this challenge supports meaningful global causes delivered by One Nation, a registered UK charity. Every pound and penny raised will help those in need around the world, ensuring that each step taken during the programme contributes to real, positive change for vulnerable communities.