Deal Tri are proud to offer another free Couch to 5k programme, starting 5th January 2026.
Couch to 5k is perfect for people who fancy having a go at running, returning runners, people who are rehabbing from injury, and any other reason you have!
It’s 3 sessions a week, for 9 weeks:
1. Monday – meet at Hut 55, by Walmer Paddling Pool, 6.50pm for 7pm away – first few weeks are 30-35 minutes. The toilets by the paddling pool are open until 7.30pm.
2, Wednesday or Thursday – your run leader will give you your ‘homework’ for this session – for the first few weeks, it’s a repeat of the Monday session. Some of the group choose to meet at Hut 55 on Wednesday so they have support from their group – or do your own thing – whatever you prefer.
3. Saturday – we join our friends at Walmer and Deal Seafront parkrun for this one. The whole parkrun is a 5k course but there’s no pressure to do the whole distance to start with – you can start, do your session and then finish, or you can keep repeating the session for the whole course – entirely up to you. This is also free – just register once at parkrun – this is your parkrun barcode, for life, for everywhere there’s a parkrun, around the world – click here.
Clothing – please wear shoes that support your feet and ankles (Converse type shoes/trainers aren’t suitable as they are too flat and don’t support you). Wear a few light layers if it’s cold – you might be surprised how warm you get! Bright coloured clothing is a good idea too. Choose a hat and gloves when the weather is chilly, and bring a small bottle of water to top yourself up during or after the run.
Experience has taught us that even though it’s called Couch to 5k, and the programme is geared for 40ish mins for that, not everyone will be able to get to 5k in that time, or at all. It’s a progressive programme which you can repeat as many times as you like, if that’s what you want/need to do.
Please run responsibly – please check in with your GP if you feel you need to, before starting any exercise programme – we want everyone to enjoy themselves and get to Week 9, Session 3, and beyond, in good shape!
If you’d like to know more, contact us on run@dealtri.co.uk