Get Back to Fitness


Regain the fitness that has ebbed away!

photo of runners in woods

You've done it before. You became the fit, healthy and energetic person you wanted to be.

Do you want to be that person again?

Here’s the plan:

If you've been running at any time in recent years, you became fit. If you fell by the wayside, the good news is that, although you will have lost a bit of fitness very quickly, you'll have retained a lot of the underlying improvement that you achieved. So, while you still need to build up gradually, you don't have to start again from scratch. If you can jog for a few minutes, you can get to that magic 5k in about 5 or 6 weeks. (It may take longer, according to your individual circumstances.)

You don't have to have done our Couch to 5K programme. But you do need to have been running regularly at some point within the last couple of years.

Our plan starts with you coming along to the Couch to 5k group's week 5 workout - five minute jogs and 3 minute recovery (walking) breaks. From their week 6, the C25K group start longer non-stop workouts, following a set loop. This means they can go at their own pace, yet the leaders can keep their eye on them. You do the same, but follow the Reboot workout, going at YOUR own pace. And, like the beginners, you can get the support of the leaders as you go along.

You can build up to the full 30 minute or 5k workout to do a reprise of your own "graduation" week at a local parkrun.

If you're not quite ready, it's not the end of the world. You can continue your progression for as long as you like. You just do the workouts on your own, at your own pace and progressing at a rate you feel comfortable. You can delay until the next week, the following week ... or the week after that. You do it when you feel ready. And we'll be at the end of an email to give you any help, advice or encouragement that you need.

If you're interested, we run the Reboot programme three times a year. "Sign up" opens a few weeks before the programme starts. So, whether you're a new or a past member, if you see the "Sign up" link, take it, and fill in the registration form. (If you've registered with us before, you still need to register again. This is so that the system will have your up-to-date details.)

We're ready to help you get back to fitness!

When Does it Happen?

We run the "Couch to 5k Reboot" programme three times each year:

  • Autumn: - mid November until mid December - Saturday mornings at 11:00am
  • Winter  : mid February until the end of March - Saturday mornings at 11:00am
  • Spring  : early May until the end of June - Monday evenings at 6:30pm

Our group sessions take place alongside the "Couch to 5K" group. Reboot starts in week 5 of the beginners' programme and finishes on the same date as the beginners.


The location is always the same. We meet at the "Duck Pond" car park, which is just inside the main entrance to Falkland Estate. Get directions HERE.


Our weekly get-togethers last for about an hour, although the actual workout never lasts more than 30 minutes. Here's roughly how it goes:

  • 10 Minutes briefing about what we're going to do,
  • 5 Minutes warm up walk,
  • 5 Minutes warm up exercise,
  • 20-30 Minutes workout,
  • 5 Minutes stretching,
  • 5 Minutes cool down walk,
  • As long as you like having a chat and a banana, washed down with a cup of tea or coffee.
photo of club members

When Is The Next Course?

Our next block will start on Saturday 16 November 2024 and run for five weeks until the "Graduation" run on Saturday 14 December 2024.

The weekly group sessions will normally take place on Saturdays at 11:00 am.

Week Ten - the Bonus Week - is scheduled for Friday 29 December 2023.

How Much Does It Cost?

The main Couch to 5K programme is currently £25.00 but we're keen to get lapsed members back into fitness. So we've set the cost of Reboot at just £10.00

Obviously, at that price, that doesn't include a new T-shirt! But you can get one at a subsidised price - and you'll still get your cup of tea or coffee and the ubiquitous banana!

Is There A Minimum Age?

Unfortunately, yes.

We have a minimum age of 18 years old. There are several reasons for this, but the main one is that if we work with children, we may be liable for PVG checking, and our Leaders are not currently subject to this.

In addition, we have to be careful when considering adolescents, whose bodies are not fully matured and for whom this programme may be inappropriate.

We may be able to allow children between 16 and 18 to do our workouts alongside the main group as long as they are accompanied by an adult who has registered for and is participating in the programme. If you would be interested in more information, just let us know.

Can I Bring My Pet?

Unfortunately, no.

Although most members would be happy to let your well-behaved pets run alongside the group on a short leash, it can be a problem for some. Because we want to remove as many barriers to participation as possible, we can’t allow pets to join us on runs.

Guide Dogs & Assistance Dogs.

Where a participant needs a guide dog or assistance dog to assist them on a session, it will, of course, be made very welcome. However, there are a few formalities that we have to go through together. Before your first session, therefore, please let us know that you will be accompanied by your assistance dog.

If you are a participant who is likely to be affected by the presence of an assistance dog (e.g. if you are a sensitive to dog allergens), please discuss with us what steps we can take to reduce this risk.