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West Wight Community Runners - Couch to 5k

The West Wight Community Runners is a FREE beginners running group meeting on Saturday mornings from West Wight Sports and Community Centre.

The group offers everyone the chance to start running by following the hugely popular Couch to 5K programme.

West Wight Community Runners are enthusiastic beginners, seasoned runners, and supportive mentors who share a common goal: to help you go from the couch to completing your first 5K race. Whether you’re a total newbie to running or looking to get back into shape, the programme is designed to accommodate all fitness levels and ages.

For mor information, email:

What is Couch to 5K (C25K)?

Couch to 5K is a renowned training programme that develops confident runners, culminating in the completion of a 5K (3.1 miles) race. Through a series of structured workouts combining walking and running intervals, C25K builds endurance, strength, and confidence over the course of several weeks.

Why Join Us?

Fun and Friendship: Running is more enjoyable with friends! Join our group runs and celebrations as we progress together towards the finish line.

Expert Guidance: Our experienced coaches and mentors will provide you with invaluable advice, and ongoing support throughout your journey.

Accountability: training alongside fellow beginners creates a supportive environment where you’ll stay motivated, accountable, and inspired to reach your goals.

Health Benefits: Regular exercise, such as running, offers numerous health benefits, including improved cardiovascular health, weight management, stress relief, and a boost in mood and energy levels.

How It Works:

Look out for the start date and time of our next C25k course on our website, social media pages and our newsletter.

Meet at West Wight Sports and Community Centre on the published date and time for a pre-run briefing.

Run and walk yourself to fitness with others!

You will be given running homework!  Ideally, you will need to run once or twice between each weekly group run.  Often, members of the group arrange to meet up during the week to do their homework together.

Frequently Asked Questions:

How much does it cost?  Nothing!  It’s FREE to attend!

Do I have to run 5k every week?  No! The programme builds up running distance and time gradually so you never feel as if you can’t keep up.

Where will we be running?  We will run on pavements and roads in the Freshwater area.

Can I bring my dog? Unfortunately, we are unable to accommodate dogs on our runs.

Are children welcome?  All ages are welcome. Children under 12 years old must be supervised by an adult at all times and consideration should be given to the distance/time they will be walking and running

What should I wear? There is no single right outfit for running.  Consider the following:

Moisture-Wicking Fabrics: These materials help to wick sweat away from your skin, keeping you dry and comfortable during your run.

Breathable Clothing: Lightweight and breathable tops and bottoms that allow for ample airflow. Avoid wearing cotton, as it tends to absorb moisture and can lead to chafing and discomfort.

Proper Footwear: Investing in a good pair of running shoes that provide adequate support and cushioning for your feet canhelp prevent injury. Visit a specialty running store such as Love Running for a professional fitting to ensure you get the right shoes for your foot type and running style.

Socks: Moisture-wicking socks made from synthetic fibers can help prevent blisters and keep your feet dry. Avoid cotton socks, as they retain moisture and can cause friction.

Weather-Appropriate Gear: Consider the weather condition; in colder weather, layer up with moisture-wicking base layers, a lightweight jacket, and gloves. In hot weather, opt for light-colored, loose-fitting clothing to reflect the sun’s rays and keep you cool.

Sun Protection: Don’t forget to protect yourself from the sun’s harmful rays. Wear a hat or visor to shield your face, and apply sunscreen to any exposed skin, especially if you’ll be running during peak sunlight hours.

Reflective Gear: If you’ll be running in low-light conditions or at night, wear reflective clothing or accessories to make yourself more visible to motorists and other pedestrians.

Comfortable Accessories: Consider wearing a supportive sports bra for women and a comfortable running belt or armband to carry essentials like your phone, keys, and hydration.

Remember, the key is to wear clothing that allows you to move freely, provides adequate support and protection, and keeps you comfortable throughout your run. Experiment with different styles and brands to find what works best for you, and don’t forget to listen to your body and adjust your attire as needed.

For most people physical activity should not pose any problem or hazard – please consult your medical professional before beginning a new regular exercise if you have a chronic condition or symptoms.

West Wight Sports and Community Centre and their representatives take no repsonsilbity for runners engaging in the C25K programme  and are unable to provide medial or professional advice.