Virtual Couch to 5K Challenge

To register, click here

The challenge starts on Thursday 1 October 2026 and finishes on Thursday 10 December 2026.

We recommend participants join as soon as possible, giving you enough time to download the app, set-up your fundraising page and time to share it so your network can see this amazing challenge you are setting yourself. You are still more than welcome to join during October.

There is a £10 registration fee.

You have the option to purchase a Hospice tech T-shirt for £5 when you sign-up to the Challenge.

The Couch to 5K challenge takes 9 weeks to complete. 

The free NHS Couch to 5K plan helps you ease into running at a pace that feels comfortable for you. 

Over the 9-week challenge, you will run 3 times a week, alternating between walking and running. As you go through the plan you will increase the amount of running week on week. 

The plan encourages you to have a rest day between each run. The rest days allow your body time to recover, help prevent any injury, and are just as important as the runs themselves. 

By the end of the 9 weeks, you will be running for 30 minutes. What an awesome achievement, and a great challenge to share with your friends, family and colleagues to help raise vital funds for The Hospice of St Francis.

Absolutely! Feel free to adjust the challenge in whatever way works best for you.

No, the NHS Couch to 5K app is completely FREE to use. 

On iOS, you can sync steps from any wearable from StepUp > Settings > Sync wearable.      
You also need to sync steps from your wearable's app to Apple Health.   
eg. Sync steps from Garmin via Garmin App > Settings > Connected Apps > Apple Health   
   
Apple Health uses a priority system when reading data from multiple sources.   
If your wearable data isn't appearing even though sharing is enabled, you might need to adjust Apple Health's data source priority to ensure your wearable is ranked higher than other conflicting sources.   
You can do that from Apple Health > Steps > (scroll down) Data Sources & Access > (scroll down) Data Sources > Edit (top right) > Tap on ☰ on the right to drag your wearable to the top.    

 Helpful hint: Remember if you’re using a smart phone, try and carry it around with you as much as possible to ensure all steps are tracked.   

Absolutely, there are a few different Couch to 5K apps available. Alternatively, you can download the PDF Couch to 5K plan

Add your daily or weekly progress on your JustGiving fundraising page, and update on socials as you go.