Couch To 5k

The Couch to 5k (C25k) programme was designed by Josh Clark in 1996, as a way for him to get over a relationship break-up. It has since become hugely popular around the world. Over the course of 10 weeks, the programme helps beginner runners build-up to the 5km distance.

Join us at 9.30am every Thursday at High Lodge Visitor Centre, in the beautiful surroundings of Thetford Forest, for our next C25k course. The course costs £10 for 10 weekly sessions, plus reduced price parking of £1 per week.  

The course is based on three runs per week – a weekly group session at High Lodge, and two runs in your own time. 

You will be invited to join the ESCAPE trails private C25k Facebook group. Use this to share your running journey, and get motivation and support from other runners on the course.

Once you have completed the course, and smashed that 5km, you will receive a bespoke wooden medal.

The course will be limited to 10 attendees, split into two groups, each led by a fully-qualified England Athletics Run Leader. Current Government and England Athletics coronavirus guidelines will be followed, with extra measures put in place, to ensure everyone’s safety as best as possible.

Terms and conditions –

If you change your mind and decide that our group isn’t for you, we will offer you a full refund as long as you have not already taken part in a session.

If you have received your plan and are part-way through a programme, but no longer able to complete the full ten weeks, we will not be able to offer a refund. However, you are free to remain in the Facebook group and attend another course at a later date.

ESCAPE trails recommends that you consult with your doctor before beginning any exercise programme. Only undertake the programme if you feel you are able to do so safely

Next course starts at High Lodge, Thetford Forest on 15th July 2021. Book your place below –

Don’t just take our word for it

  • positive review  I seriously can not recommend this group highly enough. Both guides have a crazy amount of experience and mileage under their belt, but in spite of that it's such a relaxed encouraging atmosphere. I always come back from a run with them with a smile on my face and fun stories to tell! Love 👏these👏 guys👏!!! ❤️

    Beth Tousley Avatar Beth Tousley

    positive review  Had a super morning with Neil, on a private organised group run with friends. 6 mile loop from Wroxham across beautiful trails. The time flew by! Would definitely recommend.

    Cassie Wildey Avatar Cassie Wildey

    positive review  Did a run through the countryside of Hoveton last week with Escape Trails Joined by a cracking group of people, Neil led us over a lovely route at a nice steady pace. Suitable for runners of all levels.

    Clive Whiting Avatar Clive Whiting

    positive review  Very friendly group, all with a common goal ! Absolutely loved every minute of the time outdoors. Kudos to the leaders. !

    Lewis Tippett Avatar Lewis Tippett
  • positive review  I absolutely loved the Intro to Trail Running at Harling Woods this morning. Neil and Hannah shared their knowledge from what kit you need to hill trail running. I even learned some new stretches at the end that I will be introducing regularly. The forest was beautiful and the pace was social so all abilities were included. Everyone had a big grin on their faces and thoroughly enjoyed themselves. Escape Trails is perfectly named. After the crazy fortnight I have just had I really did feel I had escaped for a few hours. I feel physically and mentally energised. Thank you Neil and Hannah, I look forward to joining you again soon 😀

    Heather Dagraca Avatar Heather Dagraca

    positive review  Felt a bit random at first as I was the only person to turn up . But Neil is a good old boy had a really good natter and a good route was selected so it was quite a chilled 10k . Worth doing of your thinking about it

    Andrew Bouskill Avatar Andrew Bouskill

    positive review  Neil and Hannah are brilliant hosts for any trail runner looking to run off road. Full of knowledge and enthusiam it was a pleasure to take part in the Intro to Trail Running at Harling Woods. A great venue and everyone had a great time. Looking forward to taking part in more Escape Trails runs!

    Stephanie Brighton Avatar Stephanie Brighton

    positive review  I just wanted to say a big thank you to Neil and Hannah, for my intro to trail running at West Harling Woods. I am new to running, but am drawn to running off road, what a great location to try it out in. The hosts were very knowledgeable, I learned a lot about equipment, techniques and warming up and down and had fun too! Thanks guys, I will definitely be joining you for a guided run soon.

    Steven Turner Avatar Steven Turner
  • positive review  Had a really great run tonight with Neil around the trails of Wroxham and the surrounding area. It was a great group to run with. Highly recommended. Thank you.

    Paul Gerber Avatar Paul Gerber