Run Club | Outside The Box

OTB Run Club – Interval-Based Couch to 5K

Ready to start running in a way that feels doable, encouraging, and actually enjoyable?

Our brand-new OTB Run Club launches Friday 9th January 2026 with a beginner-friendly Couch to 5K–style programme built around interval training - the same run/walk approach made popular by coach Jeff Galloway’s teachings.

This isn’t a cookie-cutter 5K plan.

It’s a supportive, science-backed run/walk interval method based on the training approach from my published book Your Way to 5K (available on Amazon) - designed to help you build stamina safely, avoid injury, and go from “I can’t run” to “I just ran 5K!” even if you’re starting from absolute zero.

Start date: Friday 9th January
Time: 6:30pm (sessions last 30–60 minutes)
Location: Meet at the rear car park of The Gravesberie Inn, 1 Greasby Road, Wirral, CH49 2PP
Cost: FREE for the initial 10-week Couch to 5K
Afterwards: Optional social drink at the pub

Optional Monday Support Run

Alongside our main Friday sessions, there’s also an optional Monday evening run for anyone who would like a little extra support during the week.

This session is:

Very relaxed and inclusive
Ideal if you don’t enjoy running alone
Great if you missed the Friday session
Or if you just want some extra company for one of your weekly runs

There’s no pressure to attend - it’s there as an option, not an expectation.

Time: Mondays at 7.30pm
Cost: £4 pay-as-you-go

Just drop me a message if you’d like to join the Monday run or want more details.

What makes this programme different?

We use structured intervals (short runs and short walks) to build your running fitness gradually.

It’s gentle on joints, ideal for beginners, returners, and anyone who’s been nervous about running.

Sessions are inclusive, supportive, and coached, with a strong focus on confidence and enjoyment.

You’ll learn a proven method of pacing, recovery, and endurance that runners worldwide swear by.

No pressure, no judgment, just a small group moving together at a doable, steady pace.

We meet once per week as a group, with two additional gentle runs to complete in your own time - all fully guided and flexible.

Who it’s for

Anyone who wants to complete their first 5K in a way that feels achievable and kind on the body.
Absolutely no fitness or running experience required.

What you’ll get

Weekly coached group sessions.

Clear run/walk interval plans to follow

Support, guidance, and technique tips

A friendly group of beginners just like you

The confidence to say: “I am a runner.”

What you’ll need

Comfortable trainers you can walk and jog in

Something high-vis

A running light or head torch (it will be dark this time of year)

How to join

To manage attendance and emergency contact details, we use the Spond app.

Once you’ve downloaded it, you can join the group here:

👉 https://spond.com/invite/BBEDM

If apps aren’t your thing, don’t worry, you can always message me and I’ll help you get set up.

If you’re worried you’ll be “too slow”, “not fit enough”, or “the only beginner”

this programme was built specifically for you.

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