Take on the Couch to 5K (C25K) challenge to keep fit during the lockdown!

In these extraordinary times it's important to stay active. Experts believe exercise releases chemicals in your brain that make you feel good, and that regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise also keeps the brain and your other vital organs healthy!

The Challenge

The C25K app is available to download for free from the App Store and the Play Store, or you can search for it in your podcast app.  The programme is designed for new runners, and consists of a 9 week programme of three weekly runs. By the end of the programme, you'll be running for 30 minutes continuously!

Take a screen shot of your final 30 minute run, and send to us to show you've completed the challenge.

When you complete the challenge, we'll send you a certificate and a medal*!

Take on the Challenge


We're asking everyone taking part in the C25K challenge to raise as much as you can to support Llamau's work to end homelessness.

The easiest way to keep track of your fundraising is to open an online fundraising page, we recommend JustGiving.

We're living through unprecedented times at the moment. Our priority at Llamau is to keep our essential services in operation at all times, and we are not closing our 24 hour projects or essential advice and crisis services for young people and women who are at risk of homelessness or domestic abuse. This presents a significant logistical and financial challenge for us, but we are determined to put the people we support first and protect them.

Any money you are able to raise will go a long way in helping us to do this.

Staying Safe

If you do choose to take part in the C25K Challenge, please ensure that you stay safe, follow the current guidance to stay 2 meters away from other people, keep up to date with any changes in advice from Government, and stop immediately if you develop any symptoms.  Your welfare is paramount.

*We ask that you raise at least £50 to receive a medal so that we cover our costs. There may be a delay in between you completing the challenge and receiving your medal due to the current coronavirus lock down.