The Run
Couch to 5k Challenge
Take the first step of your running journey with our Great Run Couch to 5K challenge.
Let's Get Moving
New to running or starting again after a long break? Never fear – the Great Run Couch to 5k Challenge is here to support you every step of the way.
Sign up for our very own take on the hugely popular and successful running challenge and build fitness – and confidence – over nine weeks. Simply choose your running days, record your runs on our easy-to-use online tracker and watch the kms rack up.
And if you need a little extra support? Take a look at our training articles and advice on everything from warming up to choosing the right trainers.
It’s just £10 to join, a new challenge begins every Monday and we’ll send you a shiny new metal once you’ve hit your 5k goal. Wear it with pride – you’ve earned it!
Your Challenge
Access your training plan or declare your completion
Enter the last seven digits of your Great Run Solo Registration ID and date of birth to log in.
Your Great Run registration ID is the unique reference number found in your entry confirmation email. e.g. if your reference is SON20S2878R3637354, enter 3637354. Help.
Training Support
Training for a 5k – a complete beginner’s guide
If you’re looking to run a marathon, half marathon or even a 10k, a quick online search will throw up an astonishing range of plans and training advice. But for 5ks, not so much. And yet many new runners set themselves the goal of running a 5k – otherwise known… Read More.
A Beginner’s Guide to Supplements
The Official Wellness Partner of AJ Bell Great Run Series, Solgar combines the best of science and nature to create the finest nutritional supplements using only the best, responsibly sourced raw ingredients. With a commitment to quality, health, and wellbeing that goes beyond 75 years, each Solgar product… Read More.
How Often Should I Run?
All you need to know on how many times a week you should be running Read More.
How To Get Back Into Running
For everyone who has taken a break from running for summer holidays, weddings, BBQs and every other reason not to run on a summer weekend it is time to get back into the swing of things and start working towards your autumn goal. Read More.
The dos and don’ts of treadmill running
With temperatures plummeting and dark nights drawing in, the treadmill is suddenly looking a bit more tempting. But if you’ve never tried treadmill running before – or you’re a bit rusty – we’ve got you. Take a look at our tips for indoor running and take your gym session from… Read More.
The Challenge
Couch to 5k Challenge
How it works
Tracking Your Progress
Tracking your progress will help to keep you motivated on your 5k journey. You have the option of using our online tracker to follow your 9 week plan, and mark each session complete as you go. If you would prefer to use your own plan or app, that’s fine, you can just come back and let us know you have completed your 5k run to receive your medal.
To log in and access the training plan, and confirm your completion, you will need your unique Great Run registration ID. This can be found on the email confirmation you will receive when you enter.
If you have any queries about the challenge, please see our FAQ..
The Reward
Couch to 5k Challenge
High Five for 5k! On completion of your 5k run we’ll send you a shiny Great Run Solo Couch to 5k High Five medal to wear with pride.
What You Get
Your entry fee includes a unique Great Run Solo Couch to 5k ‘High Five!’ finisher’s medal (pictured), access to your online Couch to 5k training plan and tracking tool, plus support throughout the challenge.
On completion of your 5k run, simply confirm that you have completed the challenge and we’ll send out your medal.
Note: For international runners, there is an additional £4.75 charge to cover medal postage.
Your Challenge Highlights
Don’t forget to share your pics & videos of your Couch to 5k journey with us on social using #GreatRunSolo.
