Want to start running but want the company and support of both fellow beginners and more experienced runners? Hosted by Hosted by Manchester Frontrunners, the premier LGBTQ+ running club in Manchester, this Couch-to-5K programme aims to help you run a full 5 km (3 miles) non-stop in two months. Alongside members from Manchester Frontrunners, you will be supported all the way through by England Athletics Running Coach Steve Hatton.
The course will begin w/c Monday 12th January 2026, with the first group session taking place on Thursday 15th January 2026. If you would like to register, please fill in the form below, and we will get back to you within due course. For more information, check out our FAQs below, or email co-chairs@manchesterfrontrunners.org or info@manchesterfrontrunners.org. Places are limited, so contact us as soon as possible before Friday 9th January 2026 to avoid disappointment!
This course is sponsored by the foundation Forever Manchester.
FREQUENTLY ASKED QUESTIONS
What is Couch-to-5K?
Couch-to-5K is a training programme for anyone who wants to get into running, taking place over the course of two months. The programme uses a mix of sessions that blend running and walking, and over the course of two months, the sessions will gradually involve more running than walking. By the end, your fitness should be at the point where you can tackle a 5 km run without stopping.
Our course will be coached by experienced running coach Steve Hatton, and you’ll also have the chance to meet and run our other club members who will run alongside you.
When/where does the course take place?
There are three weekly running sessions that make up the course. A mix of in-person activities held at the same time as our club runs, plus remote running activities that you can do from home or at the gym. These are:
-
Tuesday: Remote Activity
-
Thursday: Group Run at the same time as our regular Thursday club run, starting from Manchester Aquatics Centre (arrive at 6:50 pm for a 7 pm start) led by coach Steve Hatton and members of Manchester Frontrunners.
-
Saturday: Group Run at the same time as our regular Saturday club run, starting from Longford Park, Stretford (arrive at 9:50 am for a 10 am start), led by members of Manchester Frontrunners; OR Remote Activity
This year we’re giving you the option to do your weekend run either remotely or as part of a group run at the same time as our Saturday run. If you don’t think you can make our Thursday runs and would have to do them remotely, but can do Saturdays, please let us know by adding a comment in the "other information" section at the bottom of the application form. Ultimately, all we ask is that you are able to come to at least one in-person activity on a regular weekly basis.
After our Thursday run, you’ll be able to join the rest of our club for our weekly post-run social at Via on Canal Street, with complimentary pizza. You can access lockers and changing facilities at the sports centre for a small entry fee of £3 (card only); you’ll also need to bring a pound coin or your own padlock to use the lockers. We also regularly organise brunch or coffee in Chorlton after Saturday runs; we'll contact you about this in advance.
We would also recommend you do some other brief, light activities on some of your other non-running days off (e.g., yoga, cycling, gym work); a change in activity can do wonders with injury prevention!
Who is this course for?
This course is open to anyone keen to start running regularly, whether a complete beginner, somebody who has perhaps dabbled in running very short distances every now and then, or somebody who is returning to running after a lengthy break.
As an LGBTQ+ running club, we strive to be welcoming and would love to see the uptake on the course reflect the brilliant diversity of Greater Manchester's LGBTQ+ community. We would therefore love to hear from a range of members of the wonderfully diverse LGBTQ+ community in Manchester, including (but certainly not limited to) women, people of colour, trans and non-binary people, as well as our straight ally friends.
Places are limited, so contact us as soon as possible to avoid disappointment.
What is the graduation run?
The graduation run is where you take on a full 5K for yourself, with members of Manchester Frontrunners running alongside to support you. This will take place at Alexandra Parkrun on Saturday 14th March. Parkrun is free, but you will need to register and get a barcode.
Are there any costs involved?
As we want to make this course as accessible as possible, we are offering this course for FREE! Parkrun is also free, though you do need to register for it. There are also some extra costs that are out of our control; for example, as previously mentioned, the showers and changing rooms at the Aquatics Centre cost £3 (payable by card).
If you do the course and would like to run 5K regularly with us (or maybe even push yourself further to do 7.5 or 10K), we would love it if you could join the club as a paid member. More specific information will be given to you in due course, but visit here to learn more.
What should I wear?
We strongly recommend you have running trainers, plus any suitable running or fitness attire of your choice, bearing in mind factors such as the weather. As it will be winter, we strongly advise that you wear some sort of high-visibility clothing like pictured below (e.g., neon running top, items with reflective elements), as it will improve your safety. See the pictures below for some ideas of what we mean.
I’m worried I’ll be too slow. Is this course right for me?
Starting a new activity is always daunting, and being exposed to more experienced runners may make you feel nervous. That said, this course is all about you and learning to run 5K at your pace. We’ll also make sure that everybody feels welcome and that nobody feels left behind when running.
How do I sign up?
To sign up to the Manchester Frontrunners Couch-to-5K course, please fill in the form. Places are limited, so please sign up as soon as possible; we reserve the right to close entries early if we fill up, though we would nonetheless operate a waiting list.
If you have to pull out prior to starting or don't want to do it anymore, please contact either coach Steve Hatton at steve@hattonrunning.com or our communications officer Joe at info@manchesterfrontrunners.org as soon as possible so that we can free up your spot for someone else.