Couch to 5K

9 Week Running Course

The “Couch to 5km” running course has become popular enabling people to get back into running or start from scratch.   If you are unfit and have never run before, we offer genuine support for the complete beginner. During the  “Couch to 5km” course training will be given on pacing, foot strike and breathing techniques.  We offer sensible advice, support and company while you run, and no one is ever left behind. We will help you to identify and reach your goals.  Our groups are funsocial, and non-competitive and open to every age, stage, shape and size.

Havant Borough Council support the Innovations Fitness Couch to 5K beginners running scheme.  The nine week course enables participants to gradually make the transition from walking to being able to run 3 miles.

With an emphasis on fun, socialising and making steps to being healthier, the course is perfect for beginners.

Previous courses have been extremely popular and many who took part are now regularly running.

Courses in 2019 are now available (over 18’s only) at a cost of £30 per person. That’s a little over £3 per week!  Spaces are limited so please book and pay online to secure your place.

Couch to 5K Courses

Couch to 5KEmsworth

Meet at Emsworth Park (by the tennis courts)

NEW COURSE ANNOUNCED – 11th March 2019

Monday Tuesday Wednesday Thursday Friday Saturday
Couch to 5K
Emsworth Park
18.30 - 19.30
NEW 9 week course starts 11th March 2019


No events available!

Couch to 5K Hayling

Hayling Seafront – Meet in the Car Park by Addizone.

Couch to 5K Emsworth

Southeligh Recreation Ground Car Park. Opposite Hollybank Lane.  Meet at the Pavilion.

2019 Courses


11th March 2019

Important Document to Download

Information to prepare you for the course

The 9 Weeks to 5K Programme

Stretches – from Physio-logical


Your Instructors

George 'Topsy' Turner

George 'Topsy' Turner

Owner & Lead Instructor

After 15 year in the Navy as a Physical Training Instructor, I started Innovations Fitness to provide a friendly, approachable and absolutely passionate company to help you get fit!

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