CoSARC Couch to 5k

Thinking about giving Couch to 5k a try this January? You’re not alone, and you might be surprised by just how far those first few steps can take you. One of our club members started exactly where you are now: unsure, a little nervous, and wondering if it was already too late to begin. What followed was a journey filled with encouragement, community spirit, and achievements she never dreamed possible. Here’s her story, from couch… all the way to marathon.

Colette's story

I joined the City of Salisbury Running and Athletics Club (CoSARC) and took part in the Couch to 5k programme back in January 2023. Getting off my couch wasn’t initially all that easy either. I’d had pneumonia that winter and missed the first couple of weeks of the programme. Disheartened and thinking it was already too late to begin, I received an encouraging email from the coach. He explained that a small group were meeting on the Saturday to do their end of week run and that it would be the perfect time to test the waters and come along, as it definitely wasn’t too late.

I went along and was met with huge smiles. One of the coaches stayed with me at the back so I could go at my own pace, and we chatted the whole time. Before I knew it, my first run/walk was complete, and I was ecstatic at what I had accomplished that day! I didn’t miss a single one of the next six weeks’ runs, and each time I went out with the group I couldn’t get over the camaraderie and encouragement I felt from people I’d only known for a short time. I received weekly motivational emails to help keep me going and encourage me towards that 5k goal.

The end of the programme came, and it was time for my first Parkrun! I remember feeling so nervous, wondering if I’d be able to achieve what felt like such a big distance, but my coach reminded me of everything I had achieved so far and was certain we would all do it. AND I DID! I ran my first Parkrun in 32:26.

Couch to 5k has been life changing for me, but what made the difference was doing it with others, seeing the same faces every week, lifting each other up when running sometimes feels too hard. My coach felt, and still feels, like a proud family member.

I’ve now been a member of the running club for a couple of years, and the club still offers that same level of encouragement and camaraderie. I’ve worked my way slowly up through the running groups, getting a little bit quicker, and now also enjoy training at the track with specialist sessions such as hill sprints and time trials. For a bit of comparison, my current Parkrun PB is 24:31, and I also completed my first marathon this year, in London, with a time of 4 hours and 27 minutes — alongside a few of my CoSARC friends!

So if you’re thinking about giving Couch to 5k a go, I’d say DO IT. It was the best thing I’ve ever done, and I can’t wait to continue my running journey with the support of the club. It’s not just Couch to 5k — for me, it’s been couch to marathon.

Thinking of joining our popular Couch to 5k Course? Find out more at https://www.salisbury-arc.org/events/couch-to-5k-2026

To register now, email: membership@salisbury-arc.org

Good luck everybody,

Colette.