Couch to 5K

Couch to 5K poster 2016 v1Dublin Front Runners are launching a “Couch to 5K” programme on Saturday April 9th, to coincide with the Dublin Pride Run which will take place on Friday 17th June. Our aim is to get you into shape so that you can participate in the Pride Run.

The Pride Run is a great social event and we hope to make the Couch to 5K training sessions an enjoyable and sociable experience, we’re calling all men and women to dust off the trainers and join us in the Phoenix Park.

Cost is €30 and that includes membership of the club and insurance.

Even if you feel completely unfit and haven’t done much more than walk to the shop for years, don’t worry, you can do it – it just takes a bit of will and organisation. Don’t forget that getting fit is not just about training regularly – it’s also an attitude of mind. Every bit counts so why not leave the car at home, go for a swim, or pull that rusty old bike from the garage and use it.

Your first priority is to get fit is to train. This can be as simple as taking a half hour stroll at least three times a week. Get used to being on your feet for that length of time, and then try to walk a bit faster. If you can walk for 30 minutes and still feel ready for more, you’re ready to get started on our training schedule.

The two key elements to getting fit are:

Following a structured programme
Varying your training

Structured Programme:

The programme starts on Saturday 9th April at 10am in the Phoenix Park, the meeting point is the Papal Cross car park.

We’re using the Couch to 5K programme, this training schedule is designed to get you off the couch and run a 5K. The programme takes 30 minutes a day, 3 days a week for 9 weeks. and whether you’re just getting started or, are an experienced runner who needs a push, the Couch to 5K plan makes working out simple, social, and fun. In just two months you’ll notice the difference and you’ll be running 5k (3 miles) on a regular basis.

Dublin Front Runners will facilitate a weekly session on Saturday mornings at in the Phoenix Park at the Papal Cross car park. You’ll start each session with a brisk walk, and then walk/run, for about 20 or 30 minutes. That’s the amount of moderate exercise recommended for optimal fitness. We’ll give you all the tools you need to get motivated, get connected with others and chart your progress as you move towards your goal of completing a 5K.

You’ll need to complete two training sessions per week in your own time, and we’ll provide a plan that is quite easy to follow, you should be in great shape for the Pride Run!

This is a social programme and you’ll be amazed at the support and encouragement you’ll receive from the group. Running is genuinely easier when you have a trainer and peer support. You’ll be flying round the park in no time.

Our sessions take 30 minutes each. So if you’re busy in work or, at home they would easily fit into a lunch break.

If you would like to register your interest in the programme please contact Patricia at, we’re happy to answer any questions you may have and hope to see you soon.

Before starting a training plan a full medical check-up is recommended. Dublin Front Runners A.C. cannot accept responsibilities for any injury or, damage suffered as a result of participating in any exercise regime advertised on this website.