Couch 2 5k

We are delighted to be launching a brand new initiative to help get you fit and motivated while we are at home during this time!

We are launching the LeisureWorld COUCH 2 5K IN 2K program, starting Monday 20th April!

The aim of the program is to help coach you towards running your first 5km run, all within your 2km boundary. Our Couch 2 5k coach Austin will be on hand to answer any queries and help guide you along the way.

Included in the program:

  • 8 Week running program
  • Weekly tips
  • Online videos and support

Each week we will be posting schedule for the following week so you have time to plan your training.

Get Social

We want any many of your to get involved as possible. Post your runs on Social media and make sure to use the hashtag #Couch25kin2k for shoutouts and to get involved in our community!

Getting started

We have together a welcome pack for you with everything you need to know about getting started!

Download your Couch 2 5k in 2k Welcome Pack Here!

Please read it carefully and also note and follow all Government restrictions. For any questions or queries please email

Weekly sessions

Week 1

Couch 2 5k in 2k- Week 1


Week 2

Couch 2 5k in 2k-Week 2


Week 3

Couch 2 5k in 2k-Week 3

Week 4

Couch 2 5k- week 4

Week 5

Couch 2 5k week 5

Week 6

Couch 2 5k week 6

Week 7

Couch 2 5k week 7 

Week 8

Couch 2 5k week 8

The final week

First 5k running tips