SPRING INTO RUNNING
Starts 13th April
A slower, kinder way to start running
Have you tried to start running before and found it too fast, too overwhelming, or too lonely?
Most Couch to 5K plans rush people through in 9 weeks and assume a level of confidence, fitness and life stability that many people simply don’t have.
Spring Into Running is different.
This is a 12-week beginner programme designed specifically for people who need a slower, more supportive approach.
It is completely online which means you can take part:
• wherever you live
• whenever suits your schedule
• at your own pace
There are no in-person meet ups and no pressure to compare yourself to others.
Who this programme is for
This programme was designed especially for people who:
🏳️🌈 want to start running within a queer community
😰 feel nervous or intimidated by traditional running spaces
🏃 worry they don't look like a "real runner"
🧠 are neurodivergent and struggle with rigid plans or consistency
♿ live with disability, chronic illness, or fluctuating energy
🌍 don't have access to inclusive running clubs locally
🙋 prefer the flexibility of a fully online programme
If you can walk comfortably for 60 minutes (on a good day), you are ready to begin!
The official programme lasts 12 weeks, but here’s the important part: You will be supported for as long as it takes you to reach the 30-minute milestone.
There is no pressure to keep up and no expectation that progress must be linear. Life happens. Bodies fluctuate. That is completely normal here.
You will be supported by people who understand that running doesn't have to look one specific way.
A 12-week beginner training plan
A carefully designed programme that progresses more gently than most Couch to 5Ks, giving your body and confidence time to adapt. You’ll build gradually from 30-second jog intervals all the way to running for 30 minutes continuously.
What you’ll get
Three guided workshops
Workshop 1: Getting started
Before the programme begins we’ll explore the beliefs you might have been carrying around with you about sport and movement.
Together we’ll gently explore how to challenge those stories and develop more supportive beliefs about your ability to move and grow.
Workshop 2: Half way reflection
Halfway through the programme we’ll take some time to reflect.
We’ll explore:
• what has worked well
• what has been challenging
• what adjustments might help going forward
This helps you build a way of running that actually works for your life.
Workshop 3: Celebrating and thinking forward
At the end of the programme we’ll reflect on everything you've achieved.
You’ll have space to acknowledge your progress and think about what your next chapter might look like.
Access to the full Queer Runnings community
Participants will also get access to the full Queer Runnings Discord and club events, including:
💪 weekly strength classes (no equipment required)
💬 social calls
🎬 movie nights
📚 book club
🏃 club coaching calls
You’ll become part of a supportive queer running community, dip in and out as much or as little as you want.
WHAT OUR RUNNERS SAY
"I wasn't really looking to start running when I signed up. I have never been a runner or thought running sounded like a fun idea. But I had been feeling a little disconnected with myself and on a whim, thought I'd give it a go. I didn't even buy any shoes, did the first few weeks in very old trainers.
This isn't your average Couch to 5K. The plan is much slower and you have a coach to guide you, check in on and support you. When I fell off when life got busy, Sophie was on hand to get me back on track.
A year on, I'm still here, still running and I hope to continue to smash goals. This programme makes even the hardiest 'nah, running isn't for me' people into runners."
— Drew (they/them), Spring Into Running class of 2025
How much does it cost?
I try to keep prices as accessible as I can by operating a sliding scale; supported, standard and supporter. Try to choose the highest rate you can comfortably afford without putting yourself in hardship – I do not require you to explain or justify your choice.
If you’re currently struggling to meet your basic needs (rent, food, essential bills) and even the Supported rate is out of reach, I also try to hold a small number of free or very low-cost spots for people with very low or no income – if that’s you, you’re very welcome to contact me.
If you are struggling to figure out where you fit on the scale you can find a more in depth guide here.
Standard Rate
£75.00
£60.00
Earlybird price ends midnight 28th March
Supported Rate
£52.00
£41.00
Earlybird price ends midnight 28th March
Supporter Rate
£98.00
£79.00
Earlybird price ends midnight 28th March
Currency conversions are provided as an estimate only and may fluctuate due to exchange rate changes. Please check current exchange rates before purchasing. Last updated: 14th March 2026.
Have a question before you sign up? Drop me a message at sophie@queerrunnings.com - I'm happy to chat.
Note: once you sign up, you'll receive your welcome email within 3 working days. If it doesn't arrive, check your spam folder or drop me a line.