Cumann Lúthchleas Gael Cill Mhantáin

Couch to 2K

April 25th, 2022

Couch to 2K

Date: 21st April 2022

Programme Start Date 6th May (Run for 5 weeks) – Programme End 12th June

Registration – NOW OPEN – Closes 6th May 2022

Improving your fitness can seem like a daunting prospect, especially if you feel out of shape or unfit. The Wicklow Sports & Recreation Partnership team will help you work towards moving from your couch to jogging 2 kilometres in just 5 weeks.

This is a virtual programme starting the 6th of May and is being delivered through an App you can download on your smartphone or computer.

What is a Couch to 2K?

Whether you have never jogged before or you want to get more active, Couch to 2K is a FREE and easy way of getting more energy and becoming healthier in your local area. This programme is for anyone who would like to get from walking to jogging or improving their fitness but might be a little unsure on how to get started. Sometimes we are all very enthusiastic at the start and we can overdo it, feel defeated and give up when we are just getting going. This programme works because it starts with a mix of pace to gradually build up your fitness & stamina.

We’re also running a prize draw for €100 voucher for those that sign up and refer people on to the programme.

How will it work?

First, you just need to sign up through our Enthuse link: (

We will then contact you by email to get you set up on the MoveSpring Couch to 2k App. Each week you will be sent the training plan, warm up and cool down exercises, and tips.  We will also check in with you to see how you are getting on, and we will be on the App and available to answer any questions you may have.

What is the training plan?

The plan involves 3 sessions each week with a day of rest in between. These sessions mix brisk walking with jogging, with a different schedule each week, gradually building up your fitness and stamina to complete the end goal of completing a 2K. For those using walking aids or a wheelchair, we will provide content with a change in pace. We will send the training plan to you every week with exactly what you will have to do.

We are also providing materials to ensure the programme is inclusive and accessible to all. Whether you’re rolling, jogging or pushing, this is for you.

What are the benefits?

There are plenty of benefits from improving your fitness. For starters, it is an easy way of improving your physical health. It requires little equipment, but a good pair of running shoes will improve comfort and foot support. Improving your health supports heart and lung health. It can also help you lose weight, especially if combined with a healthy diet. Further, there is evidence that jogging may help increase bone density in some people, which can protect against bone diseases like osteoporosis.

There are also mental benefits of exercising outdoors. Taking on the challenge of Couch to 2K can help boost your confidence and self-belief as you prove to yourself that you can set yourself a target and achieve a goal.  Exercising regularly through activities like jogging or pushing can also be a great stress reliever and has even been shown to help combat depression.

*If returning to exercise or have any concerns about your health, please contact your GP before starting this programme.

*Please ensure that social distancing is always adhered to.

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