Learn to Run

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

Learn to Run with Burgess Hill Runners and we will help you gradually work up towards running 5km.

We are starting our next course on Wednesday 4th March 2026 and in only 12 weeks, we will help you achieve your goal of running 5k.

5K is 5 kilometers, or 5000 meters, which is 3.1 miles.

Register your interest by emailing Nicola Saunders at bhrmemsec@gmail.com 

The cost is £20 for the full 12-week course which is reduced from your membership fee when you join Burgess Hill Runners as a member.

What is Learn to Run?

Learn to Run is a running plan for absolute beginners.

The plan involves 3 exercise sessions a week including one with our qualified coaches, and a different schedule for each of the 12 weeks.

How does Learn to Run work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we are just getting started.

Learn to Run works because it begins with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations, and making the challenge feel achievable right from the start.

Workouts are not done at a constant pace – they involve a mixture of walking and running intervals. Interval training is awesome for this type of plan because:

• the variety in effort enables your joints, muscles, heart and lungs to adapt better than a constant-pace run would.

• by adopting a run/walk method approach, you can go for longer than if the plan expected you to run constantly. Those walking breaks give you time to recover a little.

As the plan progresses, the running intervals become longer and the walking intervals get shorter until race day when the goal is to run a 5k without stopping!

Who is Learn to Run for?

Learn to Run is for everyone. Whether you have never run before or you just want to get more active, Learn to Run is an easy way of becoming fitter and healthier with guidance from our qualified and experienced (LiRF and CiRF) coaches.

If you have any health concerns about beginning an exercise regime like Learn to Run, please make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health. 

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There is some evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Learn to Run can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

How do I get started?

1. Register your interest by emailing Nicola Saunders at bhrmemsec@gmail.com 

2. You will be asked to sign a disclaimer form and pay a fee of £20.

3. When will you run? We will meet each Wednesday at The Park Centre, 60 Park Road, Burgess Hill. RH15 8ET

4. What gear do I need? The most essential piece of kit is a pair of running trainers and for ladies, add a sports bra for maximum comfort.

5. Having a willingness to attend and put in the time is important but having the support of your friends will also help. You will make friends at Burgess Hill Runners.