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Walk to Run!

Never run before, but always wanted to?

This is YOUR programme!

The scientific evidence behind the benefits that exercising outdoors has on our physical and mental health is growing all the time.

Running is my main movement of choice and it's my mission to get as many people as possible enjoying the rewards that it brings. It's the simplest, most convenient and flexible way to exercise. You can do it anywhere, no equipment necessary and it makes you feel amazing inside and out!

Becoming a 'runner' doesn't mean smashing PBs and competing in races (although it can do if that's what you're into!), it just simply means being able and confident to run for however long you feel like running. So let's start with getting you from 0k to 5k!

What are the benefits?

  • Improve your physical health
    & fitness

  • Weight loss

  • Improve your mental & emotional health

  • Increase your energy

  • Boost your mood & increase happiness 

  • Manage and reduce stress

  • Improve sleep quality

  • Increase concentration

  • Increase confidence

  • Become more mindful

  • Meet a group of like minded men

What's included?

  • 12 week men only group programme

  • 1-to-1 optional free health/fitness consultation to chat through your goals and check if the program is suitable for you

  • Two coaches per group who are qualified Leaders in Running Fitness (trained by UK Athletics). Either Paul or Nick will be leading your weekly sessions. Paul is your online coach who will keep you accountable by checking your 'homework' every week,  give you regular motivation boosts in the Facebook group and will be there to support you at anytime during the 12 week journey.

  • At least one Assistant per group, so you'll never be left behind and can walk/run at your own pace without any pressure​​. 

  • Weekly training plans uploaded to the private Facebook group by Paul


  • Support from Louise (founder of New Waves and Walk to Run) for extra motivation

  • 3 walk/run sessions a week (one coached and two as 'homework' - monitored via an app by Paul)

  • Each session will be around 30-50 minutes

  • Unlimited email support throughout the 12 weeks

  • Strength workout videos uploaded to the private Facebook group to support your running and prevent injury. No equipment will be necessary so you can follow the video at home 

  • Guidance on warming up, stretching and running technique with supporting videos

  • ​Two 'catch up weeks' within the 12 week programme to make sure that you are able to catch up with the homework if you have been sick/on holiday etc, so you don't need to worry about falling behind.

  • Private Facebook group for motivation, accountability ​and for building new friendships​

  • New Waves quality training top provided

  • New Waves recipe e-book to support your training with simple, healthy and nutritious food

  • ​20% off sports massages with Alice Loveridge at SRMC

What People Say

‘’I started this program as a 50 year old (mid life crisis) who "couldn't run". Lou is a great coach and I would thoroughly recommend her walk to run program. I'm even taking my running gear on holiday next week! ’’

— Marie, Walk-to-Run Graduate

‘’The walk to run program is brilliant. If you follow the instructions, do your homework and listen to Lou you will be able to run 5K. I never thought I could do it but I did and it feels great!’’

— Rebekah, Walk-to-Run Graduate

‘’Well organised 'running' program for female amateurs to help them achieve the 5km goal, through great support and encouragement from their coaches and fellow class members.’’

— Cate, Walk-to-Run Graduate

The Crew


Founder & Director 

 "I launched the first Walk to Run programme at the beginning of 2017 with the aim to get women (it was originally women only) active and outside in fresh air. I had no idea how successful such a simple idea would be. We have now had almost 170 graduates complete the programme and achieve their goals. 


In 2019, as more and more people became aware of the programme and the fantastic results, I started to get quite a number of enquiries from men asking if I have any beginner running programmes that they could join. So it made perfect sense to get the guys onboard too! I'm now really excited to be launching the first mens only Walk to Run programme this September with two awesome male running leaders who will be coaching and supporting the guys throughout the 12 weeks.


The community and friendships formed is such an important part of the experience and with the rise in mental health problems, particularly in men, I'm very keen to promote the amazing positive impacts that running outdoors and meeting like minded people can have on us.  Everyone is nervous when they first sign up and don't believe that they will be running 5k in 12 weeks, but they all do it and it's always amazing to watch. It's so rewarding as a coach to see them improve week by week and grow with confidence. I'm so proud of every person who graduates and crosses that finish line, no matter what their time, I don't think that rewarding feeling will ever get old.  I love my job and the healthy, happy and wholesome community we're building"


Running Leader

& Online Coach

 "In January 2016, I said to my partner, “Shall I enter the half-marathon?” To which she replied, “Do it.” So I did (I normally have to do what she says). I’d done a bit of running the previous August and September, and I was out on my bike every now and then, but essentially I was starting from scratch. So I went for a few runs and then began a training plan, not really knowing what to expect. 

What I discovered is that running is fantastic. I lost weight, I had more energy and I was less grumpy (according to my kids). Going for a run in a force 8 gale with horizontal hail was just as rewarding as a gentle jog at 6am on a summer’s day. I also found I could completely switch off while pounding the pavements or trails.

As a running leader, I have the opportunity to get other people up and moving, to share the physical and mental benefits of getting outside and putting one foot in front of the other. It really is worth the effort. And the time away from the kids."


Running Leader



 "I've been into my fitness for about 5 years now, mainly in the gym but you can't shy away from the cardio aspect and running is a great way to improve that and it's the perfect stress reliever.


My girlfriend started with the New Waves Walk to Run program and after supporting her and seeing her accomplish her goals I wanted to get involved. I've done my fair share of Park Runs and I've witnessed the fantastic team spirit and support that comes with being in an organised group.


I'm due to complete my Leadership to Running Fitness course in September so I'll be eager for the launch of the first New Waves Men's programs."

 "I never thought running was for me, I’ve always enjoyed being active but running never really took my fancy, I was always sceptical because I didn’t have a typical 'runners frame' and I’d get short of breath rather quickly. Then last year I started doing bits of running on the treadmill at the gym, which I guess was the start, but it wasn’t all that exciting.  It was when I started to run outside that I really began to feel the benefits of running surrounded by nature.  I went on my first few outdoor runs with Lou earlier this year and loved the feeling from the get go. It always puts me in a great headspace, no matter what kind of day i've had.

I’ve lost weight, gained energy and even managed to quit smoking along the way! Without running and noticing the benefits of my improved breathing I honestly don’t think I’d still be a non smoker today. It really has changed my life in so many ways! 

There are still days when I struggle with motivation, but running with other like minded people really helps to give me the boost I need in those times and I always feel better for it.  I’m looking forward to being a helping hand for anyone making those first steps into their running journey and feel all the amazing benefits that it can bring to their lives as it has mine! "

The Details

When is it?

The next group will start in Jan/Feb 2020 (exact date TBC) - register your interest below if you'd like to be contacted with info when booking is available.


Where is it?

  • Saumarez Park for the majority of sessions.

  • Pembroke for the last few weeks to practice the L'ancresse terrain, ready for Park Run!


How much does it cost?

£249 or 3 payments of £90
(just £2.96 per day!)

Online Only option is also available (no group sessions) for £148 or 2 payments of £82