Couch to 5k

Couch to 5km is a running plan for beginners or those returning to running, we really can get you from the couch to running 5km in 10 weeks!


Ampthill and Flitwick Flyers are a friendly running club with many members from full GB Athletes to those that just want to join a social group to run the local roads and trails together.  Some want to race but many are happy to complete a few miles and a chat but all of them started somewhere.

As a club we are passionate about running and keen to pass on that enthusiasm. So, a couple of times a year our fully trained coaches organise and run a free 10-week Couch to 5k (C25k) coached course.

We aim to take non-runners or those returning to running through a set programme of running and games to culminate in each graduating to complete a full 5km run. We often use the local Parkrun (a locally arranged free run) as a mass graduation run where we will all graduate on the same day.

AFF C25k Event 1
AFF C25k Graduates 2

To encourage each runner we meet in small groups at different locations around Ampthill and Flitwick and will have several coaches come along so you’re not running alone at any time. Our aim is for it to be fun, full of encouragement and flexible to get you to the end goal.

Please keep an eye out here on our website for the next course or drop an email to and we will let you know when the next course is. We’d love to have you along to start or rekindle your running passion.

During each Couch to 5Km programme we set up a closed Facebook group for the Ampthill and Flitwick Flyers Couch to 5k trainees. We use this page to update people with the session plans, homework and encourage participants to use it to organise training runs in between official sessions.

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