Sofa to So Far: free beginner running programme in Bedfordview

Free 8-week beginner programme

Now in its third year, this popular free walk-run programme takes complete beginners from the sofa to running 5 km in 8 weeks, with friendly coaches and a group that starts at your pace.

Limited to 50 people · 50 places left

Two cheerful cartoon runners jogging side by side

12 NovFirst session

8 weeksSofa to 5 km

3 a weekWalk-run sessions

FreeNo catch, no fees

From the sofa to 5 km in 8 weeks

Still on the sofa? Perfect.

Sitting on the sofa wondering how you will ever run 5 km? Not sure who to ask, or what it will cost? Sofa to So Far is our free beginner programme, and it is built for exactly that question. This is our third year of running this popular programme.

Over eight weeks we mix walking and running so your fitness builds gradually and safely. You train with a friendly group and experienced club runners, and we add you to the programme WhatsApp group for updates, encouragement and session reminders.

It does not matter if you have never run before. This is a build-up programme for any fitness level, and you can join at any point during the eight weeks.

This is the third time we are running Sofa to So Far. Some of the people who started on the sofa in earlier groups have joined the club, and some have even gone on to conquer marathons.

Who can join: Open to all unlicensed runners who do not belong to an athletics club. Any fitness level is welcome.

Free sign-up

Join Sofa to So Far

Starts 12 November 2026. Join at any point over the 8 weeks.

Places are limited to 50 people, so sign up early to keep yours.

Name

Surname

Mobile number For the WhatsApp group

Date of birth

Gender

Suburb

Emergency contact Someone we can call if you need help on a run

Emergency number

Read the disclaimer

By signing up for Sofa to So Far I confirm that:

I take part voluntarily and at my own risk. Walking and running involve physical exertion and a risk of injury, illness or, in rare cases, death.
I am in good health, or I have consulted a doctor about taking part, and I will tell a run leader about any medical condition that may affect me. I will stop and seek help if I feel unwell.
I will follow the instructions of the run leaders, obey the rules of the road, run against the traffic where there is no pavement, and wear reflective or bright clothing in low light.
Bedfordview Athletics, Bedfordview Country Club, Virgin Active and their committee members, coaches and volunteers are not liable for any loss, damage, injury or illness I may suffer while taking part, except where caused by their gross negligence.
Photos taken during sessions may be used on the club's website and social media. I can ask the club not to use photos of me.
The club may use my details to run the programme, contact me about sessions and add me to the programme WhatsApp group, as set out in the privacy policy.
If I am under 18, my parent or guardian has read and accepts this disclaimer on my behalf.

I have read and agree to the disclaimer, and I accept the privacy policy.

Walk, then run

Short run intervals with walking breaks that grow week by week.

Never alone

Run leaders, a friendly group and a WhatsApp group for support.

Finish 5 km

Celebrate with the SmectaGo 5K Fun Run on Sunday 10 January 2027.

When and where

Three sessions a week

Come to as many as you can. Most people manage two or three a week.

Tuesday 05h15

An early start, before work. Wear something bright or reflective.

Thursday 05h15

An early start, before work. Wear something bright or reflective.

Saturday 06h00

The weekend session, a great way to start your Saturday.

Meeting point

Top parking lot, Virgin Active Bedfordview (Bedfordview Country Club, 101 Van Buuren Rd)

Open in Google Maps

Dates

Starts 12 November 2026 and runs for 8 weeks, ending with the SmectaGo 5K Fun Run on Sunday 10 January 2027. Join at any point.

Before you start

Sofa to So Far questions

Still unsure? Send us a message and a committee member will get back to you.

Do I need to be fit to join?

No. Sofa to So Far is a build-up programme that mixes walking and running, so your fitness improves gradually. It is designed for complete beginners and any fitness level.

What does it cost?

Nothing. The programme is free. You only need running shoes and comfortable kit.

How many people can join?

The programme is limited to 50 people, so our run leaders can look after everyone. Sign up early to keep your place. If it is full, follow us on social media to hear about the next intake.

When and where do we meet?

Sessions are on Tuesday and Thursday at 05h15; Saturday at 06h00, starting from the top parking lot, Virgin Active Bedfordview (Bedfordview Country Club, 101 Van Buuren Rd). The first session is on 12 November 2026.

Can I join after the start date?

Yes. You can join at any point during the 8 weeks. Sign up and we will add you to the WhatsApp group so you know where the group is up to.

What should I bring?

Running shoes, comfortable running kit and water. Sessions start early, so wear something bright or reflective.

What happens after the programme?

Many people keep running with the club, usually with the D School (Steel Bullets) at 6:30 to 7:30 min/km. Club membership gives you a race licence number, catered races and member events.

Free for everyone