NICS AC Couch 2 5K programme

NICS AC Couch 2 5K programme

The primary purpose of the NI Civil Service Athletics Club (NICSAC) which was set up 21 years ago was to “encourage and promote the health, fitness and wellbeing of public servants through running.”

So Couch to 5k was ideal for the Club to achieve its main objective and it set up an induction event on the 9th March at the pavilion on Stormont Estate.

So many people were interested in the programme at this point, there was standing room only and over 100 people registered an interest in taking part.

People signed up for a variety of reasons, some were lapsed runners whilst others wanted to get fitter or lose some weight.

The first official “run” of the programme took place on Tuesday 14th March and training continued for 10 weeks.

Each week, our runners moved up a level and ran for longer and rested for less, until by the 18th May they were ready to run 5k at their own pace without stopping.

The official graduation took place at Stormont parkrun on Saturday 20th May, with 34 runners graduating and most exceeding their expectations in terms of times. A few other graduates completed their graduation at other parkruns.

After the 5k run and a chat over tea and coffee a graduation ceremony took place in the pavilion where each graduate received their completion certificate and their completion pack. Here the runners and coaches celebrated with special C-2-5k cake and their families.

To date over 40 athletes have graduated.

We have now introduced a follow up programme “new horizons” with the aim to keep our graduates running, improving their times and consider moving onto road running. Maybe even completing a 10k and beyond.

New horizons is open to anyone to come and join, you don’t have to have completed the c25k programme or be a member of NICS AC to come a long and take part.

Further information on new horizons, NICS AC is available by emailing our communication officer, checking our website or facebook page and twitter feeds.

Future programmes

We hope to run further C25K programme/s in Autumn 2017 with the aim of graduating before Christmas, more information will issue in due course.

Runners’ comments

“It came at the right time and provided a focus to get out of the office at lunchtime to get fit.”


“Enjoyable & challenging course, good for meeting people & well structured.”


“It works!”


“Developed new friendships through the NICS Couch 25K programme”


IMG_20170520_092052902_HDR - Copy IMG_20170520_092622608 - Copy IMG_20170520_111823765 - Copy