Beginner Running Course
A small, supportive 10-week course for complete beginners and returning runners — designed to build confidence, consistency, and a comfortable pace.
This is for you, if…
You’re a complete beginner (or it’s been some time!)
You’ve tried Couch to 5k before and struggled with it / or stopped running after completing
You worry you’re too slow, too unfit, or “not built for running”
You want a plan and real life support to actually stick with it
You’d feel better starting in a small group, where it is normal to be nervous
You don’t need to be fit to start. You start to get fit.
Course Details
Start Date : Thursday 29th January 2026
Time : 7pm
Location : Cosby
Duration : 10 weeks
Sessions : 1 coached group session per week + 2 guided runs
Group size : Maximum of 6 people
Cost : £129 for the full course
Places are limited so the group stays small and so everyone is properly coached.
What’s actually included
One weekly coached group session
A simple weekly plan for your other runs
Pacing guidance and effort coaching
Tips, support resources for breathing, confidence and mindset.
Guidance on staying consistent, plus gentle strength and mobility
Optional Facebook / Whatsapp group support
Regular check ins, with a coach you can message if you are feeling stuck
Celebration 5k at the end of the course
Why this is different to doing it alone
- or with a running club
You can start running with an app, and there are various “Couch to 5k” apps out there.
And running clubs are brilliant (I know this first hand)
But for many beginners, that middle ground is where things fall apart.
Doing Couch to 5k alone with an app
Apps are great at telling you what to do.
They are not so good at helping when:
The pace feels too hard (in fact, what even is the “right” pace to run?)
You’re not sure if you are doing it right
You miss a week because of life — and feel like you failed
Motivation wobbles (which it always does)
You get a niggle - how do you adapt ?
C25k will have you running 30 minutes by the end, but for most people, they are likely to be running 5k much slower than this
An app can’t see you, adjust things or reassure you when doubt creeps in.
Joining a running club
Running clubs can be fantastic places which offer community and support - but for some people they can feel like a big step if you’re just starting out, or returning to running after a break. Many people worry about:
Being the slowest
Holding others back
Not knowing the etiquette
Feeling like they should already be able to run
Larger Couch to 5k groups or clubs with existing runners, can feel particularly intimidating
For some people, clubs come later - once this confidence has grown.
What BraveKind offers instead
This course sits between doing it alone and joining a club. You get:
A real coach, not just a set of instructions
Small group support, where starting from scratch is completely normal
Pace guidance, so running feels manageable - not punishing
Flexibility and reassurance when life gets in the way
Encouragement that builds confidence, not pressure
The goal isn’t just to reach 5k - it is to feel calm, capable and confident enough to keep going afterwards.
You don’t need more discipline.
You just need the right kind of support.
What do the coached sessions look like?
We start gently (walk / run intervals)
You’ll never be “sent off” alone
We build gradually week by week
You’ll learn what “easy” pace really feels like (game changer)
We focus on consistency, not heroic suffering
By the end, the aim is simple: run 5k continuously, feeling proud rather than broken.
From here, we then put a plan in place, to help you to start to take the first steps to turn running into a habit that will stay with you for the rest of your life.
You don’t need to see the whole journey.
Just the next step.
FAQs
Do I need to be fit already?
No — if you can walk for 30 minutes, you’re fit enough to start.
I’m slow - won’t I hold people back?
No — this is deliberately paced for beginners. In fact, starting slowly is encouraged, so your body has time to adapt to running.
What if I am embarrassed or nervous?
This is completely normal -- most people feel this way at the start. The group is small and supportive, and everyone is beginning in the same place. You won’t be singled out, rushed, or expected to “keep up”.
What if I miss a week?
It happens. You’ll get guidance on how to pick this up without panicking.
Is it similar to “Couch to 5k”?
In terms of running, it follows a similar structure to Couch to 5k — but with coaching, pacing support, and flexibility built in.
Can we talk before booking?
Absolutely — message me and I’ll help you decide if it’s the right fit for you.
“You were inspirational and inclusive. You always made us believe we could achieve it. Your belief in us helped us believe in ourselves.”
What happens at the end of the course?
At the end of the course, we will talk through individually your next steps - whether that is keeping things gentle, joining a running group, or continuing with some guidance.
There’s little value in completing the course without a plan in place to keep running and turn it into a realistic, sustainable habit that fits round your everyday life.
Ready to start ?
If you have been thinking about running for ages, this is your sign to begin gently, and with support.
.
No judgement. No pressure. Just a kind start.