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University of Cambridge – Couch to 5k Lent 2021

University of Cambridge – Couch to 5K Lent 2022

If you already feel confident in running 5k or more then please join one of our other running groups for staff and students.


What is Couch to 5K?

Couch to 5k is a running plan/app for beginners or those that want to get back into running.  The plan involves three runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. 


How does Couch to 5k work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.  Often when trying to get into exercise, we can overdo it, feel defeated and give up when we are just getting started.

Couch to 5k works because it starts with a mix of walking and running that will gradually build up your fitness and stamina.

To find out more about the programme, visit:-


Download Couch to 5k

IOS please click here -

Android please click here -


Before you start the programme

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.
It is vitally important to read all the information in the ‘Support’ Section of the App. This provides information on what you need to do before you start, how the programme works, the benefits of running, and running tips. This will help you to keep you safe and maximise the benefits of the programme.

Always do a 5 minute warm-up either follow the warmup below or on the couch to 5k app.

You could see if someone else in your Department, College or Bubble might like to join you each week. You could set a date together and/or individually to join one of our virtual running sessions on Strava. If you protect space in your diary each week to run then you are more likely to get out there and do it! And remember, we will be there to support you along the way via Strava!


Online University of Cambridge Running Network (Strava)– Couch to 5k

To help keep you on track (excuse the pun!) we have set up a Couch to 5k Strava Group! So why not come and join one of our virtual run leaders and online running community?

Our run leaders will start with Week 1 of the programme on Strava from Wednesday 6 January to Tuesday 12th January! The 'Week 1' session will be repeated throughout the week so don't worry if you can't start on Wednesday, just join in another day. The Run Leaders will then follow the programme each week until the end of the 9 weeks (9 March). The aim of the Strava Group is to help you to protect time in your diary for running, give you support and encouragement, and build a sense of community.

Please note that you can start the programme and join the Strava group at any point during the term, you just need to follow the session outlined in the App so that you build up gradually.    


Got a question?

Visit our FAQ page here


Virtual Run Leaders

Meet our virtual run leaders here


Download Strava

Android play please click here
IOS please click here

Once downloaded set up your account for FREE.  Please note you do not need to subscribe.

Once your account has been set up please search under the club section for – University of Cambridge – Couch to 5k, or click on the link

Please note this is a private club for University of Cambridge dept/college staff and students, once approved let the fun begin!

In the posts section we will post what walk/run program you will be doing for that week.  Then look for an event and join a Virtual run Leader.  If you would like to become a Virtual Run Leader, please email 


The University of Cambridge staff and student runners – Strava Code of Conduct

Keep it friendly

The aim of the group is to connect everyone from across the University and to support and encourage them in their running endeavours. It is a work/study free zone so please keep posts running related in some way. The administrator will remove any posts or comments that might be regarded offensive.

Events and groups

If you would like to become a virtual run leader for your department or college then please let us know by emailing

Injuries and Medical advice

Please do not post Images of cuts/wounds/blisters/injuries, focus on more scenic pictures of your running routes instead! Please note that any advice or tips given by other members in this group should not be regarded as professional advice! Please ask your Run Leader if you would like to be signposted to a physio, or consult with your own Doctor when considering how to treat any health condition or injury.