Couch to 5k
Our FREE Couch to 5k programme starts on Thurs 22nd January 2026.
Places are limited to 20 participants so please sign up to avoid disappointment!
Email us at contact@dmvac.org to register.
What is Couch to 5K?
The NHS Couch to 5K plan is designed to get you moving, initially with a gentle walk / run and gradually working up to running 5K or for half an hour - in just nine weeks.
The NHS programme that we will follow includes 3 activities per week. We will meet once a week for communal training. The remaining 2 sessions each week will be ‘homework’ to be completed in your own time.
Who is this Couch to 5K for?
The NHS Couch to 5K is for any non-members over the age of 18yrs, whether you’ve never run before, or if you want to get back into being more active.
How do I know if I’m fit enough to start this course?
If you have any health concerns about beginning an exercise regime such as Couch to 5K, discuss it with your GP first.
Training with Dorking & Mole Valley AC
Dorking and Mole Valley AC is a community running club with members of all abilities and all ages from beginners to the more seasoned runners!! By offering a Couch to 5K we hope to give you an idea of how supportive it can be to belong to a group of like-minded people.
When does it start?
The Couch to 5k course starts on Thursday 22nd January 2026 at 6pm and ends with a local parkrun ‘graduation’ on Saturday 28th March 2026 (the weekend before Easter). Our communal training session will be on Thursdays at 6pm at Meadowbank Park in Dorking.
What happens at the sessions?
Following a warmup, the leaders will conduct the session for the specified week on the programme. We will finish the session with a cool down. Volunteers from our club will support you all the way, walking and running alongside you. You will never get left behind.
Who will lead the sessions?
Our sessions are led by volunteer DMVAC members, each qualified as England Athletics Leaders.
What should I wear?
You will need a well fitted pair of running trainers and comfortable sports/leisure clothing appropriate for the weather conditions.
Female participants may want to wear a sports bra to keep comfortable when running.
As the training will be in the dark (for the first few weeks), hi-viz clothing such as a bright and fluorescent top or vest will be needed in addition to a head or body torch to make sure that you can see and can be seen.
How much does it cost?
We are offering this course free of charge!
After graduation, you will have the option to join the club to continue running in our supportive community. Our annual membership runs from April to March. Fees have yet to be agreed for 26/27 but as an indication, annual membership in 2025/26 was £45 for an adult for the whole year which covers all activities offered by the club.
There is plenty more information about the NHS Couch to 5K course on the NHS website