Take on the Couch to 5K (C25K) challenge and raise funds for young people and women facing homelessness in Wales.

With the ongoing COVID19 pandemic forcing many of us to spend more time indoors, exercise has never been more important for the body and mind!

The Couch to 5K is a running plan designed especially for novice runners. Whether you're completely new to running, or it's been a while since you dusted off your running shoes, the Couch to 5K plan is a simple, step-by-step (literally!) programme that can have you running 5K in just 9 weeks*!

*Based on training for 30 minutes, 3 times per week.

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 you'll be running for 30 minutes continuously!

Take a screen shot of your final 5k run, and send to us to show you've completed the challenge.

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

Take on the Challenge


We're asking everyone taking part in the Couch to 5K 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 running, so that everyone who needs our support is still able to access it. Not only is this a significant logistical challenge, but one which inevitably also comes at an additional cost. We are determined to put the people we support first and protect them, and we would be so grateful for your support in helping us to do so. 

Any money you are able to raise will go a long way in helping us to continue delivering vital support.

Staying Safe

If you do choose to take part in the C25K Challenge, please ensure that you stay safe keeping up to date with any changes in advice from the 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 local restrictions on office working.

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