It's a nine-week structured training plan that helps you comfortably reach the goal of running 5km (3.1 miles). You'll have three runs per week, with rest days in between and a gradually increasing running time to avoid injuries and build confidence.

The programme kicks off Monday 6th January at 18:30pm, and we aim to celebrate your "graduation" at Peacehaven parkrun on Saturday 8th March. In-person sessions will be held on Mondays at 18:30 meeting at Peacehaven Leisure Centre carpark. With two coaches leading each session, you'll receive personalised support and guidance every step of the way.

This programme is perfect for absolute beginners and anyone who wants to get back into running. We welcome everyone in the Peacehaven community, regardless of your current fitness level. The only requirement is that you can comfortably walk for 25 minutes – we'll help you build up to running 5km at your own pace! We understand starting something new can be daunting, so we want to assure you that this is a fun and supportive programme. You'll be meeting new people who share your goals and enjoying the journey together.

This programme is for non-runners who wish to gradually increase their fitness. We do want you to avoid injury and be able to keep up with the group while enjoying yourself! The only requirement is that you can comfortably walk for 25 minutes – we'll help you build up to running 5km at your own pace! Whilst this course is designed for beginners it is best to have a fair level of fitness before commencing your couch 2 5k journey.

We'll have one in-person session per week and encourage you to do two additional runs on your own schedule. Although there may be the occasional session missed due personal circumstances, you may find you struggle to keep up with the progression if you don’t attend regularly or keep up with your weekly runs. We encourage you to organise your homework runs together, so you aren’t running on your own and for accountability, but we do not facilitate this.

Wear comfortable clothes and trainers. When you are ready to invest in running shoes or clothes you may find some useful saving through the club discount section that members can access. The Run Company, Brighton’s running shop offers at 10% discount for PRC members. We do recommend our members wear lights to keep them visible in the winter. Not is not a requirement as all our run leaders will have lights, just a suggestion.

You will complete the course on 15th March at Peacehaven parkrun. We can provide a buddy to run with you to help you with your 5k.

Your first club run, if you choose to stay with us, will be 17th March. This will be an opportunity to run with a social group around Peacehaven after completing your first 5k. We will provide bottles of water and cupcakes and give you a chance to meet more members of the club and we can talk about how we can transition you from 5K to the weekly club runs.

There will be up to 30 people on the 2025 programme. Demand is strong, please do not delay if you want a place!

Once you have graduated, we hope you will choose to stay at PRC and enjoy our runs and our social side. We have 2 runs a week and usually have a weekend social run. We will have a dedicated Monday night social run for those who have graduated so you're not overwhelmed and feel comfortable settling into the club. Although we mainly stay on the roads, we also enjoy the beautiful countryside and do trail runs for some of our sessions and social runs.