Midlife Runners Paradise
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Finally!
A Gentle Couch to 5K Program
Designed for Runners Over 40

Reimagine Your Health & Fitness at 40 or 50: Beginner's Guide to Running with Raji Sundar
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Trusted by hundreds of people who have used Raji Sundar’s coaching to transform their lives.

couch to 5k

Before the Couch to 5k Program:

You think: “I can’t even run for a minute without getting breathless. Is walking okay?” Each attempt leaves you feeling defeated. You want to improve your fitness but have no idea where to start. Every day feels like a battle against fatigue and premenopausal symptoms draining your energy. You constantly feel tired, with no stamina to exercise regularly. Stress is your constant companion, making you feel overwhelmed and anxious, unable to find a moment of peace.

After the Couch to 5k Program:

Now: you can run comfortably without feeling breathless, enjoying your morning jogs. With a clear and gentle fitness plan, you know exactly how to progress, making exercise an attainable and enjoyable part of your routine. Your energy levels have improved dramatically, and you feel more in control of your premenopausal symptoms. You’ve developed the stamina to exercise regularly and thrive in your daily life. Running has become your escape, a way to release stress and find a sense of calm and happiness you haven’t felt in years. Plus, running slowly has helped you lose fat, making you feel fitter and healthier.

Couch to 5K Program: Your Journey to Running Success

Discover the science and art of transforming yourself from couch potato to 5K finisher. Our program is tailored for runners over 40, providing a structured approach to build endurance, strength, and confidence. Learn proven strategies to overcome common challenges, stay motivated, and celebrate your progress every step of the way. Whether you’re a complete beginner or returning to running after a break, Couch to 5K Camp offers the support and guidance you need to achieve your goals.

Standard C25K

  • High Intensity
  • Quick Progression
  • Distance-Based
  • No Strength or Mobility Component
  • High Quit Rate
  • General Beginners

Gentle C25K

  • Low to Moderate Intensity
  • Slow, Manageable Progression
  • Heart Rate-Based Training
  • Includes Strength and Mobility Routines
  • Low Quit Rate
  • Ideal for People Over 40, 50, 60 & Women in Menopause

Embrace the joy of holistic health & wellbeing in our Gentle Approach to 5K for Midlife Runners

Are you completely new to running and need a starting point?
Perhaps you're returning to the sport after a long break?
Or maybe you're in your midlife years and seeking a health transformation?

9 Weeks Gentle c25k RUN PLAN​

9 Weeks Gentle c25k RUN PLAN

  • IF you have tried C25K and have been put off
  • This Plan is handcrafted after years of research of what works and most importantly "what does not work" for the midlife runners
  • The Plan is based on MHR, 80/20, run/walk startegies and strength training specific to the midlife runners
  • This a gradual and gentle running plan with a combination of run/walk sessions and strength training exercises to build the running muscles that have been depleting for a while.
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"Every running journey starts slow, gets challenging, and finishes triumphant“

Raji Sundar
Raji Sundar

HOW DOES THIS WORK?

Our gentle beginner program is designed specifically for those over 40 or over 50 who are new to running or returning after a break. We understand the unique challenges you may face and have created a customized plan that gradually builds your endurance and helps you achieve your fitness goals. Whether you want to lose weight, improve your health, or simply enjoy a new physical activity, our program can help you get there

Heart rate training is the key to unlocking your full potential as a runner. Our gentle beginner program for over 40 and over 50 aspiring, beginner, or returning runners is designed to help you become a better runner by running at the right HR for your age. Whether you want to challenge yourself to get fit and healthier, lose weight through running HR based running will be a game changer

As we age, our bodies need more attention to maintain strength and endurance. That’s why our gentle beginner program includes strength training exercises specifically designed for those over 40. Build the foundation you need to succeed in your running journey and achieve your fitness goals

No matter your age or fitness level, our gentle beginner program is designed to help you achieve your running goals in just 8 weeks. Say goodbye to the struggle of not being able to run for more than 5 minutes straight and hello to running for 30 minutes non-stop. Whether you want to challenge yourself, get fit, or lose weight through running, we’ve got you covered. Start your journey today

Running doesn’t have to be overwhelming. With our gentle beginner program, you can start running at your own pace, with just 3 days of running per week. Whether you’re over 40 or over 50, aspiring, a beginner, or returning to running after a break, our program is designed to help you challenge yourself and get fit in a way that works for you.

Starting out on your running journey can be intimidating, but you don’t have to go it alone. With our gentle beginner program for over 40 and over 50 aspiring, beginner or returning runners, you’ll have access to a private community group where you can connect with other runners, share tips and advice, and get the support you need to achieve your goals.

We know that starting a new fitness journey can be tough, especially if you’re over 40 or over 50. That’s why our Gentle Beginner program includes complimentary coaching calls every 4 weeks to provide you with personalized support and guidance.

gentle running framework

KEY FEATURES

Guided by the MRP Framework, take control of your fitness with a two-in-one offering: an interactive, state-of-the-art membership site and a specially designed “Couch to 5K” plan!

Achieve your running goals with a personalised, all-in-one solution.

Take your running to the next level with our interactive membership platform and customized C25K plan. Get access to state-of-the-art training modules, mindfulness activities, nutritional guidance, and our signature Heart-Based Running Approach. Start your journey towards fitness and success today.
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naver give up

Achieve your running goals with a holistic approach.

Unlock your full potential with our 9-Week Gentle C25K program. Our holistic approach combines strength training, nutritional guidance, and mindfulness activities to help you reach your running goals while improving your overall well-being. Embrace a balanced and sustainable running journey today.
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WHAT YOU GET

  • Access To 9 Week Gentle C25k Training Plan
  • 10 Min Effective Strength Training Plan With Video Included
  • Training Plan Includes Optional Mindfulness Activity For Each Week
  • Access To State Of Art Membership Platform With Full Community Support
  • Membership Platform With Access To Chat Facility, Polls, Free Resources & Downloads, Running Fundamentals Course & More
  • Nutritional And Running Tips
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limited time offer

Dive into our Gentle Beginners Program and immerse yourself in our state-of-the-art membership site.

✨ 60% OFF: Originally priced at £50.00, now available for just £19.99.

📚 Exclusive Access: Engage with chats, polls, free resource downloads, courses, and more! Get the support you need, ask our experts, share your concerns, and connect with like-minded midlife runners.
🎁 Bonus: Enjoy a 14-day FREE trial. Cancel anytime.

Join Now and kickstart your transformative journey with Midlife Runners CIC!

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Frequently ASKED QUESTIONS

I have never run before and I am overweight can I still run?

yes, yes, yes. as long as you don't have any medical conditions that prevents you running, you will be able to run. Get your GP's approval if you in doubt

What kind of support do I get?

You will get support throughout the coaching period and beyond. As soon as you enroll you will join our Midlife runners community group. You have access to free resources downloads on running & nutrition tips, access to free courses, chat facility, find friends nearby , ask the expert and much more.

How long do I get support?

You will get support even after you complete the program successfully. If you chose you can move on to the next level of training or you can work independently. We will organise regular challenges, celebrate milestones and have fun races including medals.

What if I am not able to complete the program within the set time??

No problem. Sometime life get in the way and also some people progress faster than others. If you find a week particularly difficult, then you can repeat it until you are comfortable and then progress to the next week. You may finish it in 10 week or 12 weeks, but we will make sure that you finish the program.

What is the cost to the program?

Limited time offer £19.99 one time fee

I have more questions before I sign up?

No problem, don't hesitate to email me at info@midliferunners.com or use the chat functionality on the website www.midliferunnersparadise.com
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Testimonials

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Goal setting and progress tracking were extremely helpful.
Most Significant Change in Life: "The most significant change has been my VO2 max improvement from 26 to 29. I have never run as a child, and achieving this milestone is incredible for me."
Most Challenging Aspect: Staying motivated during the initial phase.
Running Program Experience: Since completing the gentle running program, my fitness level has improved significantly. The coaching provided was exceptional, and I felt fully supported and encouraged throughout. The most challenging aspect was staying motivated during the initial phase, but the consistent support and encouragement kept me going. The goal setting and progress tracking were extremely helpful. The program not only helped me achieve my initial goals of improving fitness but also boosted my confidence in taking on more physical activities.

Monica Jain Gupta

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Comprehensive approach to health and fitness was very effective.
Most Significant Change in Life: "The most significant change has been my overall improvement in health and stamina, which have enhanced my quality of life."
Most Challenging Aspect: Balancing exercise with a busy schedule.
Running Program Experience: Since completing the gentle running program, my fitness level has improved significantly. The coaching provided was exceptional, and I felt fully supported and encouraged. The comprehensive approach to health and fitness was very effective. I have achieved my initial goals of improving health and stamina.

Dr. Sreedevi Nair

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Flexible scheduling and detailed guidance were very useful.
Most Significant Change in Life: "The most significant change has been my increased stamina and overall fitness, which have positively impacted my daily activities."
Most Challenging Aspect: Balancing diet and exercise routine.
Running Program Experience: Since completing the gentle running program, my fitness level has significantly improved. The coaching provided was exceptional, and I felt fully supported and encouraged. The flexible scheduling and detailed guidance were very useful. I have achieved my initial goals of improving fitness and learning healthy habits.

S. Sivakumar

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Encouraging feedback and practical tips were extremely helpful.
Most Significant Change in Life: "The most significant change has been my improved energy levels, which have made me more active and productive throughout the day."
Most Challenging Aspect: Maintaining consistency with workouts.
Running Program Experience: Since completing the gentle running program, my fitness level has greatly improved. The coaching provided was very motivating, and I felt thoroughly supported throughout. The encouraging feedback and practical tips were extremely helpful. I have achieved my initial goals of improving fitness and adopting healthier habits.

Kankesh Gupta

Physical Activity Frequency: 2-3 times per week
Coaching Feedback: Motivation to stick with the program and hands-on approach were very beneficial.
Most Significant Change in Life: "The most significant change has been my weight loss and better health, which have boosted my confidence and overall well-being."
Most Challenging Aspect: Sticking to a regular diet plan.
Running Program Experience: Since completing the gentle running program, my fitness level has noticeably improved. The coaching provided was exceptional, and I felt fully supported and encouraged. The motivation to stick with the program and the hands-on approach were very beneficial. I have achieved my initial goals of weight management and improving fitness.

Manobharathi Manoharan

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Nutritional guidance and support were particularly useful.
Most Significant Change in Life: "The most significant change has been my increased energy levels and better diet, which have greatly improved my overall health and daily routine."
Most Challenging Aspect: Maintaining a balanced diet and exercise routine.
Running Program Experience: Since completing the gentle running program, my fitness level has significantly improved. The coaching provided was very motivating, and I felt thoroughly supported throughout. The nutritional guidance and support were particularly useful. I have achieved my initial goals of improving fitness and adopting healthier habits.

Swapna Ramasubramanian

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Clear communication and customized plans were extremely beneficial.
Most Significant Change in Life: "The most significant change has been my enhanced physical strength and motivation, which have encouraged me to stay active and healthy."
Most Challenging Aspect: Staying motivated during the initial phase.
Running Program Experience: Since completing the gentle running program, my fitness level has greatly improved. The coaching provided was exceptional, and I felt fully supported and encouraged. The clear communication and customized plans were extremely beneficial. I have achieved my initial goals of improving fitness and maintaining a healthier lifestyle.

Rajitha

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Focus on mental well-being along with physical fitness was very helpful.
Most Significant Change in Life: "The most significant change has been my improved mental and physical health, which has made me feel more balanced and energized."
Most Challenging Aspect: Integrating regular exercise into my busy schedule.
Running Program Experience: Since completing the gentle running program, my fitness level has improved significantly. The coaching provided was exceptional, and I felt fully supported and encouraged. The focus on mental well-being along with physical fitness was very helpful. I have achieved my initial goals of improving fitness and mental well-being.

Jayanthi Sivakumar

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Detailed exercise plans and encouragement were very beneficial.
Most Significant Change in Life: "The most significant change has been my improved endurance and physical fitness, which have made my daily activities easier."
Most Challenging Aspect: Staying consistent with workouts.
Running Program Experience: Since completing the gentle running program, my fitness level has improved significantly. The coaching provided was exceptional, and I felt fully supported and encouraged. The detailed exercise plans and encouragement were very beneficial. I have achieved my initial goals of improving fitness and maintaining a consistent workout routine.

Poornima Mohanakrishnan

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Attention to detail and constant support were extremely useful.
Most Significant Change in Life: "The most significant change has been my enhanced physical strength and stamina, which have greatly improved my daily activities."
Most Challenging Aspect: Staying motivated during the initial phase.
Running Program Experience: Since completing the gentle running program, my fitness level has greatly improved. The coaching provided was exceptional, and I felt fully supported and encouraged. The attention to detail and constant support were extremely useful. I have achieved my initial goals of improving physical strength and stamina.

Vaijayanthi Ramaraj

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Regular follow-ups and personalized tips were extremely helpful.
Most Significant Change in Life: "The most significant change has been my improved fitness and energy levels, which have positively impacted my daily routine."
Most Challenging Aspect: Integrating exercise into my daily schedule.
Running Program Experience: Since completing the gentle running program, my fitness level has significantly improved. The coaching provided was exceptional, and I felt fully supported and encouraged. The regular follow-ups and personalized tips were extremely helpful. I have achieved my initial goals of improving fitness and energy levels.

Sujatha Varma

Physical Activity Frequency: 4-6 times per week
Coaching Feedback: Effective time management and planning were very beneficial.
Most Significant Change in Life: "The most significant change has been my improved endurance and overall fitness, which have helped me stay active throughout the day."
Most Challenging Aspect: Maintaining consistency in my workout routine.
Running Program Experience: Since completing the gentle running program, my fitness level has improved significantly. The coaching provided was exceptional, and I felt fully supported and encouraged. The effective time management and planning were very beneficial. I have achieved my initial goals of improving endurance and overall fitness.

Raghu Mani
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