Welcome to South Leeds Sisters’ Couch to 5K

Get into running with the tried and tested NHS Couch to 5K app, fully supported by South Leeds Sisters. We’re offering free kit to all finishers.

We’ll be building up from walking to running really gradually, walking a little less and running a little more each week. We meet 3 times a week to get into a good exercise habit and don’t take ourselves too seriously! It’s as much about women getting together as it is about the exercise.

Hear Alison’s story – 2019 graduate:

I started the Couch to 5K with the, all female, South Leeds Sisters in January 2019. I found everyone friendly on arrival. We did an easy warm up before starting the first session. I was pleasantly surprised what a gentle start that first week was. Unfortunately I was poorly for two of the weeks and was tempted to give up. I decided to keep going but of course couldn’t keep up with the others. One woman ran with me that week. She encouraged me and told me her story which was not unlike mine. I didn’t feel judged or that I wasn’t trying hard enough. I have now joined the South Leeds Sisters where we are all at different levels and abilities. I still consider myself to be a beginner but I do feel I belong. I now also venture out on my own in the evenings. Something I often wanted to do in the past but wasn’t brave enough. Doing the Couch to 5K was a good way to start my running journey.

The Couch to 5K is open to total beginners and those getting back into exercise.

You decide how much you want to walk and how much you want to run – we will show you how to run to feel good and avoid injuries.

Course Details and Schedule:


Starts Monday 7th October and finishes Saturday 14th December. You don’t have to attend each session we put on but you will find each week manageable if you do the runs. You can do them when ever you can fit it in, life is busy! Download the app here.

Mondays: 6:15pm, The Phoenix Bar, Stadium Building, John Charles Centre for Sport, Leeds, LS11 5DJ

Wednesday: 6.30pm Stadium Building reception, John Charles Centre for Sport, Leeds, LS11 5DJ

Saturday: 9am, Stadium Building reception, John Charles Centre for Sport, Leeds, LS11 5DJ

Graduation 5K Parkrun Saturday 14th  December – Cross Flatts Parkrun, Beeston
We will also celebrate the end of the course with our Christmas night out – watch this space for details.

Cost: All numbers here are suggested donations as we’d prefer you to come and not be put off if you’re skint. So, we’re suggesting £20 for the whole course or £3 pay as you go. You could also take on a role as your contribution.

What to wear: Wear weather appropriate clothing, comfortable running trainers, a well-fitted sports bra & a high viz top (we have a few that we can lend out or a few Sisters ones to buy for £10).
Additional Info: Water is provided at the end of each session. There are lockers available in the basement floor of the Stadium Building. Toilets are located next to the Dug Out Bar in the John Charles Centre. The leader will have a small rucsac and may be happy to carry small items like car keys or change.

If you would like to join us, simply download and complete the sign-up form below and bring this along with you to the Monday session.

Sign Up Form

For any other details please contact us on the details below:
Holly Button – 07828 506023 or email: holjwbutton@gmail.com