{"product_id":"couch-to-5k-virtual-challenge-medal","title":"Couch to 5K Virtual Challenge Medal | Complete Your First 5K","description":"\u003ch1 class=\"PDq2pG_selectionAnchorContainer\" data-end=\"351\" data-start=\"316\" data-section-id=\"8oq7xm\"\u003e🛋️ Couch to 5K Virtual Challenge\u003cspan class=\"PDq2pG_selectionAnchor\" aria-hidden=\"true\"\u003e\u003c\/span\u003e\n\u003c\/h1\u003e\n\u003cp data-end=\"401\" data-start=\"353\"\u003eTake your first steps towards becoming a runner.\u003c\/p\u003e\n\u003cp data-end=\"752\" data-start=\"403\"\u003eThe Couch to 5K Virtual Challenge has been created to celebrate one of the biggest achievements in fitness – completing your very first 5K. Whether you're following the NHS Couch to 5K programme or simply building your running confidence, this challenge is designed to keep you motivated from your very first run until you cross that 5K finish line.\u003c\/p\u003e\n\u003cp data-end=\"937\" data-start=\"754\"\u003eThere are no races to enter, no time limits and no pressure. Simply complete your training, log your progress and earn your colourful Couch to 5K medal when you've achieved your goal.\u003c\/p\u003e\n\u003cp data-end=\"1043\" data-start=\"939\"\u003ePerfect for complete beginners, those returning to fitness or anyone looking for a fun, motivating goal.\u003c\/p\u003e\n\u003ch2 data-end=\"1060\" data-start=\"1045\" data-section-id=\"opddq2\"\u003eHow it Works\u003c\/h2\u003e\n\u003col data-end=\"1269\" data-start=\"1062\"\u003e\n\u003cli data-end=\"1091\" data-start=\"1062\" data-section-id=\"lxrab\"\u003eSign up for the challenge.\u003c\/li\u003e\n\u003cli data-end=\"1146\" data-start=\"1092\" data-section-id=\"2oh1f1\"\u003eComplete your Couch to 5K journey at your own pace.\u003c\/li\u003e\n\u003cli data-end=\"1189\" data-start=\"1147\" data-section-id=\"1lcghmo\"\u003eLog your runs using our online tracker.\u003c\/li\u003e\n\u003cli data-end=\"1213\" data-start=\"1190\" data-section-id=\"vyyj15\"\u003eReach your first 5K.\u003c\/li\u003e\n\u003cli data-end=\"1269\" data-start=\"1214\" data-section-id=\"qfh0i\"\u003eReceive your exclusive Couch to 5K finisher's medal.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch2 data-end=\"1306\" data-start=\"1271\" data-section-id=\"16pexb4\"\u003eComplete Your Challenge Your Way\u003c\/h2\u003e\n\u003cp data-end=\"1376\" data-start=\"1308\"\u003eThere are no deadlines, making this challenge suitable for everyone.\u003c\/p\u003e\n\u003cp data-end=\"1386\" data-start=\"1378\"\u003eYou can:\u003c\/p\u003e\n\u003cul data-end=\"1546\" data-start=\"1387\"\u003e\n\u003cli data-end=\"1426\" data-start=\"1387\" data-section-id=\"1lrxm8g\"\u003eFollow the NHS Couch to 5K programme.\u003c\/li\u003e\n\u003cli data-end=\"1459\" data-start=\"1427\" data-section-id=\"cah46x\"\u003eUse any beginner running plan.\u003c\/li\u003e\n\u003cli data-end=\"1501\" data-start=\"1460\" data-section-id=\"bvh09\"\u003eRun indoors on a treadmill or outdoors.\u003c\/li\u003e\n\u003cli data-end=\"1546\" data-start=\"1502\" data-section-id=\"19i8aat\"\u003eComplete your training whenever suits you.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 data-end=\"1587\" data-start=\"1548\" data-section-id=\"me955f\"\u003eWhy Take on a Couch to 5K Challenge?\u003c\/h2\u003e\n\u003cp data-end=\"1713\" data-start=\"1589\"\u003eStarting running can feel intimidating, but breaking it down into manageable sessions makes it achievable for almost anyone.\u003c\/p\u003e\n\u003cp data-end=\"1740\" data-start=\"1715\"\u003eRegular running can help:\u003c\/p\u003e\n\u003cul data-end=\"1949\" data-start=\"1742\"\u003e\n\u003cli data-end=\"1775\" data-start=\"1742\" data-section-id=\"uudgib\"\u003eImprove cardiovascular fitness.\u003c\/li\u003e\n\u003cli data-end=\"1801\" data-start=\"1776\" data-section-id=\"1flyk2t\"\u003eIncrease energy levels.\u003c\/li\u003e\n\u003cli data-end=\"1830\" data-start=\"1802\" data-section-id=\"1pwo15m\"\u003eSupport weight management.\u003c\/li\u003e\n\u003cli data-end=\"1869\" data-start=\"1831\" data-section-id=\"159ai4y\"\u003eReduce stress and improve wellbeing.\u003c\/li\u003e\n\u003cli data-end=\"1889\" data-start=\"1870\" data-section-id=\"cc9n84\"\u003eBuild confidence.\u003c\/li\u003e\n\u003cli data-end=\"1949\" data-start=\"1890\" data-section-id=\"k7rcmy\"\u003eCreate healthy habits that last long after your first 5K.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 data-end=\"1964\" data-start=\"1951\" data-section-id=\"xvxx4l\"\u003eYour Medal\u003c\/h2\u003e\n\u003cp data-end=\"2030\" data-start=\"1966\"\u003eCelebrate your achievement with our exclusive Couch to 5K medal.\u003c\/p\u003e\n\u003cp data-end=\"2233\" data-start=\"2032\"\u003eFeaturing a colourful sofa-inspired design, it represents the journey from sitting on the couch to proudly completing your first 5 kilometres. A fantastic keepsake that reminds you how far you've come.\u003c\/p\u003e\n\u003ch2 data-end=\"2250\" data-start=\"2235\" data-section-id=\"12fcay7\"\u003eSuitable For\u003c\/h2\u003e\n\u003cul data-end=\"2459\" data-start=\"2252\"\u003e\n\u003cli data-end=\"2272\" data-start=\"2252\" data-section-id=\"zofcb0\"\u003eComplete beginners\u003c\/li\u003e\n\u003cli data-end=\"2286\" data-start=\"2273\" data-section-id=\"1t8zshj\"\u003eNew runners\u003c\/li\u003e\n\u003cli data-end=\"2313\" data-start=\"2287\" data-section-id=\"1tbjft3\"\u003eWalk-to-run participants\u003c\/li\u003e\n\u003cli data-end=\"2337\" data-start=\"2314\" data-section-id=\"rxekp4\"\u003eNHS Couch to 5K users\u003c\/li\u003e\n\u003cli data-end=\"2359\" data-start=\"2338\" data-section-id=\"1wtawow\"\u003eCharity fundraisers\u003c\/li\u003e\n\u003cli data-end=\"2415\" data-start=\"2360\" data-section-id=\"cduuw5\"\u003eFriends and families taking on the challenge together\u003c\/li\u003e\n\u003cli data-end=\"2459\" data-start=\"2416\" data-section-id=\"g3qxxy\"\u003eAnyone returning to running after a break\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 data-end=\"2490\" data-start=\"2461\" data-section-id=\"1r8frcv\"\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003ch3 data-end=\"2537\" data-start=\"2492\" data-section-id=\"1ay9nxf\"\u003eDo I have to use the NHS Couch to 5K app?\u003c\/h3\u003e\n\u003cp data-end=\"2615\" data-start=\"2539\"\u003eNo. You can use any Couch to 5K training plan or beginner running programme.\u003c\/p\u003e\n\u003ch3 data-end=\"2643\" data-start=\"2617\" data-section-id=\"1gx5rjg\"\u003eIs there a time limit?\u003c\/h3\u003e\n\u003cp data-end=\"2694\" data-start=\"2645\"\u003eNo. Complete the challenge whenever you're ready.\u003c\/p\u003e\n\u003ch3 data-end=\"2722\" data-start=\"2696\" data-section-id=\"1exdupo\"\u003eCan I use a treadmill?\u003c\/h3\u003e\n\u003cp data-end=\"2764\" data-start=\"2724\"\u003eYes. Indoor and outdoor runs both count.\u003c\/p\u003e\n\u003ch3 data-end=\"2797\" data-start=\"2766\" data-section-id=\"ph2x3h\"\u003eHow do I track my progress?\u003c\/h3\u003e\n\u003cp data-end=\"2860\" data-start=\"2799\"\u003eLog your completed runs using your Race the Distance account.\u003c\/p\u003e\n\u003ch3 data-end=\"2893\" data-start=\"2862\" data-section-id=\"x68ylt\"\u003eWhen do I receive my medal?\u003c\/h3\u003e\n\u003cp data-end=\"2982\" data-start=\"2895\"\u003eYour medal will be posted once you've completed your challenge and claimed your reward.\u003c\/p\u003e\n\u003ch3 data-end=\"3021\" data-start=\"2984\" data-section-id=\"ouplai\"\u003eCan I walk some of the challenge?\u003c\/h3\u003e\n\u003cp data-end=\"3127\" data-start=\"3023\"\u003eAbsolutely. Many people start with a combination of walking and running before progressing to a full 5K.\u003c\/p\u003e","brand":"Race The Distance","offers":[{"title":"Default Title","offer_id":58316146409846,"sku":"COUCH5K","price":17.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1972\/4903\/files\/CouchTo5K.png?v=1784658673","url":"https:\/\/racethedistance.com\/products\/couch-to-5k-virtual-challenge-medal","provider":"Race The Distance","version":"1.0","type":"link"}