Every start counts.
The Vhi Couch to parkrun programme is a FREE six-week journey designed to help people take their first steps towards becoming more active. Whether you're completely new to walking, jogging or running, returning to exercise after a break, or simply looking for motivation to get moving, this programme is here to support you every step of the way.
Open to everyone so that’s Vhi members and non-members, the programme provides a simple six-week training plan along with weekly emails packed with practical tips, encouragement, and expert guidance from the Vhi’s team medical and fitness experts. The goal is not speed or performance. It is about building confidence, creating healthy habits, and discovering what you can achieve at your own pace.
What do you need to do…
A key part of the programme is encouraging participants to attend their local parkrun each week. parkrun is a free, welcoming community event that takes place every Saturday morning, offering a supportive environment where people can walk, jog, run, volunteer or simply cheer others on. By taking part regularly, you'll have the opportunity to improve your fitness, meet new people and feel part of a positive community.
The training programme is designed to start on off Monday 7th of September with preferred attendance at a parkrun every Saturday starting on the 12th September. 51 parkruns are taking part in this Vhi initiative so choose the one closest to you here. This will run over the 6 weeks. To view the participating parkruns please click here.
In addition, special Vhi activations will take place at six locations nationwide:
No matter where you're starting from, the Vhi Couch to parkrun programme is about progress, not perfection.
Take the first step, find your local community, and discover the benefits of moving more, one week at a time!
Your journey starts here. Let's get moving together.
Registration closes at midnight on the 6th of September.
No. The Vhi Couch to parkrun programme is open to both Vhi members and non-members aged 18 and over.
You must be at least 18 years of age to register for the programme.
No. The programme is completely free to join.
Yes. To take part in a parkrun event, you will need to register with parkrun and bring your personal barcode each week. Registration with parkrun is free.
The Vhi Couch to parkrun programme is a free six-week programme designed for people who are new to walking, jogging or running, returning to exercise after a break, or looking for extra motivation to become more active. Participants will receive a six-week training plan and weekly emails featuring advice, encouragement and support from Vhi experts.
The programme is designed to start on Monday 7th of September and run for 6 weeks.
The programme is designed for beginners and anyone looking to build healthy habits and increase their activity levels. Whether you're starting from scratch, returning after a long break, or looking for extra encouragement, the programme is designed to help you progress at your own pace.
No. The programme is specifically designed for people who are new to walking, jogging or running. The training plan gradually builds your confidence and fitness over the six weeks.
We strongly encourage participants to attend their local parkrun each week throughout the programme. Regular participation can help you build confidence, track your progress and enjoy the support of the parkrun community.
Don’t worry, you are not expected to run the full 5km, you can take part and walk/run in line with your training programme for each specific week.
There are 51 parkruns nationwide participating in our campaign which means that they will display a flag where you meet other Couch to parkrunners and scan a QR code on the flag to enter a competition.
Vhi will have special onsite activations at six parkrun locations throughout the programme:
No. Participants can take part at any of the 51 participating parkrun locations. The six activation locations will feature additional Vhi activity and support on the day, but you can still fully participate in the programme at your local participating parkrun.
We understand that plans can change. If you miss a week, you can continue following the training plan and rejoin your local parkrun when you can. The programme is designed to support you throughout your six-week journey.
Participants will receive:
Wear comfortable clothing and footwear suitable for walking, jogging or running. Don't forget your parkrun barcode, as you'll need it to receive a result after each event.