Start your fitness journey right in 2021 and join us in the Couch to 5km challenge! Get fit, feel great and join our fight to end poverty and homelessness for Big Issue vendors.

What is the Couch to 5km?

We know the idea of running as a beginner can be daunting, however the Couch To 5K Challenge will help you gradually work up to running 5K over 9 weeks.  Developed by the NHS, the plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we’re just getting started, but the Couch to 5K plan works because it starts with a mix of running and walking to gradually build up your fitness, stamina and confidence.

We recommend following the official Couch to 5k app which you can download for free on the app store or play store, or you can search it on your podcast app.

Sign up now to receive your free Couch to 5k training plan to use alongside the app – our top tip to staying motivated is to stick it on the fridge so you can tick off each run when you’ve completed it!


There’s no fundraising target to take part in the Couch to 5k challenge, we just ask that you raise as much as you can support Big Issue vendors during this difficult time. The easiest way to fundraise for your Couch to 5k challenge is to set up a Just Giving page.

As a BIG thank you, if you raise £200 and we’ll send you your very own The Big Issue Foundation beanie to wear with pride, knowing that you’ve made a genuine difference to the lives of Big Issue vendors!

The third national lockdown means our vendors are once again unable to sell the magazine and earn an income. Our work with vendors is more important and challenging than at any point in our history. Your fundraising will help to support Big Issue vendors who are working hard to move away from a life of poverty and exclusion, at a time when they need it most.

Please remember to always follow the latest government advice when exercising outside.

For more information please contact the Events team on or 02075 263456

Event Resources

Sponsorship forms

Fundraising guide

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