COUCH TO 5K
Start running. Find your feet. Find your adventure.
An 8-week journey designed to take you from the couch to running 5K — combining guided running, practical workshops, gym training and recovery in the mountains of the Afan Valley.
START YOUR JOURNEY
START FROM
WHERE YOU ARE.
You don't need to be a runner to start. You don't need to know what you're doing. And you don't need to be fast.
Couch to 5K Mountain Edition is about giving you the knowledge, confidence and fitness to become a runner.
Over eight weeks we'll gradually build your running ability through guided sessions, practical coaching and structured training.
But we're going further than simply getting you around 5K.
You'll learn how to train, how to run, how to look after your body and how to keep progressing after the eight weeks are over.
8 WEEKS.
ONE BIG CHANGE.
Start at the beginning and finish with the ability and confidence to run 5K.
And you'll do it with a small group of people starting the same journey.
MORE THAN
COUCH TO 5K.
Running is only part of becoming a runner.
RUNNING
Structured, progressive running sessions designed to take you from your first steps towards running a continuous 5K.
COACHING
Learn how to run, pace yourself and build your fitness without simply going out and trying to run as far as possible.
GYM TRAINING
Strength and conditioning sessions to help build a stronger, more capable body for running and everyday life.
WORKSHOPS
Learn the things that can make running easier, more enjoyable and more sustainable.
RECOVERY
Sauna and plunge recovery as part of the complete Mountain Fitness Academy experience.
COMMUNITY
Eight people. One programme. One shared goal. No judgement and no need to keep up with anyone else.
BUILD IT
WEEK BY WEEK.
You won't be expected to go from zero to 5K overnight. Your fitness will build progressively.
GET MOVING
Learn the basics, build confidence and start getting your body used to running.
BUILD FITNESS
Gradually increase the amount of running and start developing your endurance.
GO FURTHER
Your running becomes more continuous as your fitness and confidence improve.
RUN 5K
Put everything together and work towards completing your 5K with confidence.
YOUR SATURDAY
IS SORTED.
Each Saturday combines coaching, running, training and recovery.
WORKSHOP
A practical workshop covering the things you need to know as you start running.
GUIDED RUN
A structured 60-minute guided Couch to 5K session, coached throughout rather than simply being sent out to run.
GYM TRAINING
Strength and conditioning designed to complement your running and help build a more capable body.
DON'T JUST
RUN. LEARN.
Running is more than putting one foot in front of the other.
THE THINGS THAT HELP YOU BECOME A RUNNER
Our workshops give you practical knowledge that you can actually use when you're training on your own.
- How to start running
- Pacing yourself
- Building running fitness
- Running technique
- Choosing suitable footwear
- What to wear
- Hydration
- Nutrition
- Warm-ups and preparation
- Recovery
- Strength training for runners
- How to keep progressing
RUNNING ISN'T
THE ONLY TRAINING.
Your running will improve as your body becomes stronger and better prepared for the demands you're putting on it.
That's why the Mountain Edition includes gym training as part of the programme.
We'll work on strength, conditioning, stability and the physical qualities that support your running.
BUILD A BODY
THAT CAN RUN.
You're not just training to complete 5K. You're building the foundations for whatever comes next.
TRAIN.
RECOVER.
REPEAT.
Your Saturday isn't finished when the running stops.
The Mountain Edition includes access to the sauna and plunge pool as part of the experience.
It's a chance to slow things down, recover after training and spend time with the group.
It's another part of what makes this different from simply downloading a Couch to 5K plan and going out on your own.
TRAIN IN THE
MOUNTAINS.
Run. Train. Recover. Learn.
Eight Saturdays in the Afan Valley.
YOU WON'T
GET LOST IN THE CROWD.
This is deliberately kept small.
COACHING
With only eight places, you'll get proper coaching and attention rather than being another number in a large class.
SUPPORT
Everyone is working towards the same goal, making it easier to stay motivated and keep turning up.
NO JUDGEMENT
You don't need to be fit before you arrive. That's what the programme is for.
ACCOUNTABILITY
Eight weeks of structured sessions gives you a reason to keep showing up and keep progressing.
YOU DON'T NEED TO BE FIT TO START.
You just need to be willing to take the first step.
YOUR 8-WEEK
EXPERIENCE.
YOU DON'T
HAVE TO BE A RUNNER.
STARTING FROM ZERO
If running has never really been your thing, this gives you a structured and supported way to start.
GETTING BACK INTO IT
If you've stopped running and want something that gets you moving again, this gives you a clear eight-week target.
WANT MORE CONFIDENCE
Build your fitness gradually and learn how to run without constantly worrying about whether you're doing it right.
WANT TO GET OUTDOORS
Train in the Afan Valley and start discovering what running can take you towards.
YOU DON'T NEED TO BE FIT TO START.
You just need to be willing to take the first step.
FINISH THE 8 WEEKS
AS A RUNNER.
By the end of the programme, the goal is simple: you can run 5K, you understand how to train and you've got the confidence to keep going.
8 WEEKS.
£179.
One complete Mountain Fitness Academy experience.
Includes your guided running sessions, workshops, gym training and sauna/plunge recovery.
SECURE YOUR PLACE
STOP THINKING
ABOUT RUNNING.
Start running. Build your fitness. Meet a great group of people. Discover the mountains. And finish the eight weeks knowing you can run 5K.
START YOUR JOURNEY