The 0-5km running course or Couch to 5k is designed for people who are complete beginners that want to learn to run for the first time or are looking to get back in to running after years of not running. It is suitable for adult men and women of all fitness levels, age, shapes and sizes and there is no previous running experience needed. To date, people’s ages have ranged from age 18 to age 61.
We operate running courses on Dublin’s Northside and Southside.
The Clontarf running course takes place on the Clontarf seafront. We meet on the Clontarf Road by the seafront across the road from Casa Pasta/Ebb&Flo etc. Services surrounding areas including Raheny, Killester, Fairview, Eastwall, Artane, Coolock, Drumcondra).
The Sandymount course takes place on the Sandymount strand. We meet in the car park of the Clanna Gael Fontenoy GAA club. Services surrounding areas including Ballsbridge, Blackrock, Donnybrook, Mount Merrion, Ringsend, Grand Canal).
The Sutton course takes place on the Sutton strand. We meet opposite St. Fintan’s High School Sutton. Services surrounding areas including Bayside, Baldoyle, Howth, Portmarnock, Malahide).
It is an 8 week course with 2 running sessions per week, with each session being approx. 45 mins to 1 hour, which includes pre and post run stretching time.
The 8 week 0-5km running course costs €125 which is payable before the course starts. There is also a one week trial option of €20 or €10 pay as you go.
The 4 week refresher 0-5km running course costs €65.
The 8 week virtual 0-5km running course costs €65, which includes a Coast Road Runners finisher running top worth €15-€25 (see merchandise).
The running sessions are on Tuesdays and Thursdays. In week 1 only, session days/times may differ slightly. Session times 10.30am, 6.30pm & 7.30pm. The morning and evening sessions run concurrently with each other, so you can switch between the morning and evening sessions whenever suits.
See sign up page for full details of running session days/times.
Most people miss some sessions during the course be it because of work, holidays, children, being sick, life in general. It is no problem if this happens as you will be given the intervals that you missed which you can do in your own time. Where our 0-5km course differs to using a Couch to 5k app is that you are more incentivised to make up your missed session with a group as it is one thing to fall behind yourself but falling behind a group is harder to catch up with.
Each running session is a combination of walking and running intervals. Each week, the amount of walking decreases and running increases gradually such that by the end of the course, everyone is running for 5km non-stop. There is no set speed for the running sessions, so everyone can run at whatever pace that they are comfortable with so no one is under any pressure to keep up with or stay back with people.
At the end of the course, the group takes part in an official 5km ParkRun race (Clontarf & Sutton, St. Anne’s Park; Sandymount, Poolbeg). This is a really special day for the group. Everyone gets such a sense of achievement when they do their first 5km run and the ParkRuns offer such a friendly environment to do it in. After weeks of training, getting to know each other, sharing stories, laughing (crying!) and egging each other on, to run your first 5km together is the perfect end to the course….and you can regale in your glory together for coffee afterwards.
The ParkRuns are at 9.30am every Saturday morning and are free to do. When you register for it, make sure that you put Coast Road Runners as your running club so that you are in with a chance to win the annual Coast Road Runner of the Year award!
The 0-5km courses take place every 6-8 weeks. See below to find out when the next course starts near you:
Wear runners that are designed for running. Regardless of the temperature, wear light breathable clothing. This applies for tops and bottoms. In winter it is better to wear light breathable layers that you can easily remove when you warm up rather than wearing heavy clothing.
Coast Road Runners receive a discount on purchases in Run Logic, one of Dublin’s most reputable running shops runlogic.ie. To find out more details click here
Our brand new mother/father and buggy babies 0-5km starts April 2023 in our Clontarf location. It is the same as the normal 0-5km running course except you run with your buggy baby.
• No specific running buggy required
• No previous running experience required
• On days your baby doesn’t play ball feel free to jump in to our normal morning/evening 0-5km sessions
Fundamentally it is just like our normal 0-5km courses except you:
1. Do the sessions on your own, in any location (within Covid-19 guidelines) at anytime on Tuesday & Thursday
2. Receive a free app at the start of the course to download session intervals on to your phone
3. Receive the relevant session intervals every Monday & Wednesday evening
4. Interact with other course members via a closed WhatsApp/FaceBook group
5. Receive regular running tips/advice etc. on the WhatsApp/FB group
6. Post a post session selfie/photo on the WhatsApp/FB group
7. Existing Coast Road Runner’s children can participate with their CRR parent(s) supervision
8. Included in the course fee, you receive a Coast Road Runners running top at the start of the course
9. End of 0-5km course group 5km Parkrun (subject to Covid-19 guidelines)
Like our normal 0-5km running courses, our Virtual online 0-5km running course is so much more than some couch to 5k app.
© Coast Road Runners 2024