Couch to 5K

Are you are looking to become more physically active as summer approaches but not sure where and how to start?  Then maybe our new Couch to 5k course is for you. The 9 week beginner course will have an instructor lead session every week giving those who sign up the chance to meet like-minded people.  You can gain support and encouragement from our instructors and others who are participating to improve your health and fitness. The plan’s interval approach to running offers early success, which serves as motivation to stick with it. Completing the training plan will lead to taking part in a 5k park run.

Here at the Institute of Sport and Exercise we believe that physical activity is an excellent way to not only prevent diabetes, cancers and heart disease but it also helps makes a positive impact on mental health, self-esteem and confidence.

  • Starts – Monday 1st July (Introduction to course)
  • Where - Institute of Sport and Exercise
  • Sessions - Every Tuesday 12.30 (first session 2nd July) 
  • Cost - £25

To book your place on the course please contact ISE reception on 01382 348122 or for more information email Nik Long 


Take on the challenge of Couch to 5K to boost your confidence and self-belief, and prove to yourself that you can set yourself a target and achieve a goal.


What you need to know!

Taking up a new activity can sometimes be daunting, especially if you haven’t exercised for a while. This course will have gradual, manageable increases week by week so you can see progression early and run a 5k in 9 weeks.

What is the Couch to 5K?

Couch to 5k is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running too.

The plan involves 3 runs a week, with a rest day in-between, and the sessions will progress each week over the 9 weeks.

How does the Couch to 5K work?

Probable the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we are just getting started.

Couch to 5k works because it starts with a mix of walking and running to gradually build up your fitness and stamina.  Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5k is for everyone. Whether you’ve never run before or if you just want to get more active.  With our 1 instructor led session the support and help is there to get you on your journey to improve your health and fitness. 

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see your GP and discuss it with them first.

What are the benefits of Couch to 5K?

There are plenty of benefits from taking up running. For starters, it’s an easy way of improving your physical health. As mentioned previously it can improve circulation, lower blood pressure, lessen chances of diabetes and cancers. Running regularly can also help you lose weight when combined with a healthy diet. Additionally, running gives your mental health a boost, as exercise releases endorphins, the hormones that make you feel good.

Running requires little equipment, but a good pair of running shoes that suit your foot type will improve comfort and help to keep you injury free.


National Pool Lifeguard Qualification course

This course is for those who are interested in becoming a qualified lifeguard.‌

It is a nationally recognised award and includes a range of water rescue skills and knowledge related to lifeguarding in a swimming pool. We also cover current resuscitation protocol, basic first aid, communication, teamwork, understanding of pool operating procedures and hazards.

The course is delivered over two weekends. All dates must be attended. Candidates must be 16 or over. and complete a swim test before the start of the course.

Price: £260.00

Course time and date

Friday 16th Aug 5.30pm - 9.30pm, Saturday 17th Aug 8.00am - 5.00pm, Sunday 18th Aug 8.00am 5.00pm,
Friday 23rd Aug 5.30pm - 9.30pm, Saturday 24th Aug 8.00am - 5.00pm, Sunday 25th Aug 8.00am - 5.00pm


University of Dundee, Dalhousie Building, Dundee, DD1 5EN

Booking information

For any further information please contact Raymond Burton by Email, or by Calling 01382 381001/07801 719842

Group PT Courses

Photo of people working out in gym

Do you have friends, family or colleagues with the same training goals?

As the mornings and evenings get darker, it can be difficult to motivate yourself to move. Group training can give you the extra motivation you need to get up and just do it!

The benefits of training with friends:

  • You will have double the resolve!
  • You will have someone to share your progress with
  • You will work harder (many studies have found!)
  • You will share the cost

We offer a 7-week training course in small group fitness (maximum 4 people per course). You will have an hour training session per week with a customised programme to work on for 6 weeks. Week 7 is a bonus week to review both progress and training.

Boost your motivation, your training knowledge and get results with our smart training.

Our next course will be delivered in January 2019 – Booking from December 2018

For more information contact Nik Long