FROM COUCH TO 5K: RUNNING TO RAISE MENTAL HEALTH AWARENESS AND FUNDS FOR THE WELL
From 60-second running intervals on the Newry Greenway to a personal challenge supporting mental health in our local community.
PEAK STORIES
MARK MILLAR, FOUNDER
9/18/20269 min read
A PERSONAL CHALLENGE FOR MENTAL HEALTH AND THE WELL
In June 2026, I started the NHS Couch to 5K programme to challenge myself and raise additional funds for The Well, a local charity supporting mental health and emotional wellbeing in our local community.
At first, I kept the challenge to myself. I wanted to give it a proper go before sharing it more broadly with anyone. By Week 7, I’d built enough confidence to believe I could finish, so I let the Mourne Peak community in on what I was doing.
A year ago, running 5K would have felt impossible. Reaching that milestone reminded me how far I’d come and gave an opportunity to turn a personal achievement into support for a cause close to home. I’m sharing my story in the hope it might encourage someone else to take that first step. Whether starting to run, supporting mental health, or simply finding a way forward during a difficult time.
This is how it began, the places and people that helped me along the way and how each step became part of something bigger.
OUR FUNDRAISING TARGET
Alongside Mourne Peak’s ongoing support for The Well, I wanted this challenge to make an additional contribution to a cause that means so much to us. Our original fundraising target was £500 and we finished the challenge having raised £568, £68 over target.
For the final push, I set myself a new goal: to run 20K in one week. I ended up completing 25K. What began with 60-second running intervals had become a challenge I once wouldn’t have thought possible. Mourne Peak’s £1-per-sale commitment has also contributed a separate £150, bringing the total raised for The Well year-to-date to £718.
The fundraiser remains open until Wednesday 23rd September. If you’d like to contribute, you can donate below. If you are reading this after the fundraiser closes, you can still support The Well directly through its donation page. Thank's to everyone who donated, shared the fundraiser, sent a message or followed along. Your support and encouragement have meant so much to us.
One thing that worked particularly well was using the walk from the Greenway’s starting point to the canal path as the programme’s initial five-minute warm-up. The first lifebuoy (seen in the image above) along the route became my natural starting point. If you’re thinking about trying Couch to 5K, the Greenway is a route worth exploring. You don’t need to cover the full distance in one go. Start with a section that suits your session and build up at your own pace.
A little preparation helps. Good running shoes are important, as some parts can be rough underfoot, with loose stones or small rocks and puddles after rain. The route stretches around 20km between Newry and Carlingford, offering plenty of room to build confidence and explore more as your running, walking or cycling progresses.
Planning a visit? You can find visitor information, directions and more about the Carlingford Lough Greenway from Visit Carlingford and Mourne Gullion Strangford found here:
COUCH TO 5K: 30 RUNS AND A PERSONAL CHALLENGE
Once I’d found a familiar route along the Greenway, the NHS Couch to 5K programme gave me a simple plan to follow. Starting with 60-second intervals, it gradually builds up to running continuously for 30-minutes, with 3 runs per week and time to rest between.
I chose Reece Parkinson as my virtual coach and would highly recommend. His sessions helped keep me motivated, while the structure allowed me to focus on one run at a time.
I completed all 27 runs, building up week-by-week. Not every session went to plan. After picking up an injury, I had to repeat one session. It was a reminder that progress isn’t always straightforward and sometimes taking a step back is part of moving forward.
After finishing Couch to 5K, I wanted to keep going. I moved on to Beyond Couch to 5K with Steve Cram, continuing to develop my running technique. Alongside this, I set a final challenge: to run 20K in one week and help raise more funds for The Well.
I went on to complete three additional runs, bringing my total to 30 runs. I also surpassed my 20K goal, completing 25K in that final week to help drive more support for The Well.
STAYING ACTIVE WITH DANDER
Alongside running, I also used the Dander app throughout my journey and I’d recommend giving it a try. Dander is a Northern Ireland company encouraging people to get moving while supporting independent businesses in their communities.
The app connects with Health Connect and Fitbit to track your daily steps, helping you monitor your activity and earn in-app rewards called Clover. These can be redeemed for offers from independent local businesses. You can also join clubs, connect with others and meet new faces along the way.
Dander was another way to stay motivated and keep active, while supporting a fellow Northern Irish business doing something positive. You can download the Dander App below:
THINKING ABOUT GIVING IT A GO?
You don’t need to be a runner before you start. Follow the programme, take it at your own pace and give yourself time to recover. The goal is to build consistency and confidence, one session at a time.
The programme works towards running for 30 minutes continuously. For some, that may be close to 5K, others may cover a different distance. Either way, every step forward counts and the app is free.
You can download the NHS Couch to 5K App below. This includes the programme and downloadable plan:
RUNNING TOGETHER: LOCAL GROUPS AND EVENTS
Couch to 5K gave me a plan to follow on my own but running doesn’t have to be a solo journey. Local groups and events offer a chance to walk, jog or run alongside others, meet new people and build confidence together. Here are a few examples of local running groups in the Mourne area:
Newry Greenway Parkrun takes place every Saturday at 9:30am. It’s free to take part, and you can join without registering beforehand. Their instagram page can be found here.
On Point Run Club meets every Sunday at 8:25am at Warrenpoint Square, offering another way to get outdoors and enjoy running. Their instagram page can be found here.
Serenity Run Club meets every Sunday at 10.00 am at Annalong Marine Park every Sunday at 10:00am. Whether you fancy a run or a walk, you’re welcome to join and go at your own pace. Their instagram page can be found here.
These are just a few examples of local groups. There may be other running clubs, walking groups and community events in your area, so it’s worth checking what’s available nearby.
Whether you’re walking, jogging, running or even cycling, you don’t have to do it alone. Sometimes, being part of a group can make that first step feel a little easier.
ABOUT MOURNE PEAK
Mourne Peak is an independent clothing brand inspired by the Mourne Mountains, local community and landscapes. We are rooted in Mayobridge, Co.Down and our designs draw inspiration from the mountains, trails, coastlines and stories that make this place home.
We are more than a clothing brand. Giving back to our community is part of who we are. We donate £1 from every sale to The Well, supporting its work in mental health and emotional wellbeing in our local areas.
This challenge has been a personal way to support a cause close to our hearts, bring the Peak Community together and share a reminder that small steps can lead to meaningful change.
Designed in the Mournes. Inspired by home. Giving back to our community.
MOURNE PEAK ALONG THE WAY
Throughout the full challenge, I was proud to wear Mourne Peak and represent our Peak Community. The Carlingford Lough Panorama tee felt especially fitting, inspired by the very area I was running through. As the weather began to turn towards autumn the Peak Explorer Jacket in Doan Sunrise came in handy with the change in our weather.
For the final run, I wore the Peak Explorer 1/2 Zip in Ben Crom, a fitting way to finish the challenge in Mourne Peak. It was a great way to bring together the place, the brand and the community behind it, while taking on a personal challenge in support of The Well.
With autumn and winter approaching, I also wanted to help keep conversations about mental health going. The darker months can be difficult for some people and with World Mental Health Day on 10 October, it felt like good timing to remind people that support is available and that no one has to face things alone.
If you’re struggling or feel you could use some support, please don’t be afraid to reach out to The Well. You don’t have to wait until things feel overwhelming to ask for help.
I hope that sharing my story might encourage someone who’s struggling, someone who feels they’re not ready to take that first step or someone who simply hasn’t discovered the Greenway as a place to try Couch to 5K.
You don’t need to have everything figured out.
Sometimes, you just have to start where you are. One run or walk at a time. Where every step matters.
WHY THE WELL?
Based in Kilkeel, Co. Down, The Well is a community wellness hub established by the community, for the community. It provides support for mental health and emotional wellbeing, including crisis support, therapeutic services, suicide prevention and support for young people. Its aim is to help people access the right support at the right time in a welcoming and inclusive environment.
Supporting The Well is also part of Mourne Peak’s commitment to giving back. We donate £1 from every sale to the charity and this challenge gave me a personal way to contribute while bringing the Peak Community together around a cause that matters.
CARLINGFORD LOUGH GREENWAY: WHERE MY JOURNEY BEGAN
Now that the challenge is complete, I want to share my route: the Carlingford Lough Greenway. Connecting Newry with Carlingford, it became a familiar part of my 5K routine. A place to build up my running, enjoy the outdoors and take each session at my own pace.
During the summer, I’d park at Buttercrane car park and make my way across to the Greenway for an evening run. It became a chance to get outside, clear my head and enjoy the surroundings. In my own experience, free parking from 6:30pm made it a convenient, cost-effective way to fit regular runs into my routine without needing a gym membership. During winter, I’d recommend heading out earlier where possible, while there’s still plenty of daylight. Parking charges apply before 6:30pm.
Following the southern shore of Carlingford Lough, the Greenway offers views across the water towards the Cooley Mountains and the Mournes. These became familiar sights as I made my way along the route. Local landmarks helped me track how far I’d come, from the Showgrounds and Park Esclar, to Clady Quarries, the end of Greenbank Estate and eventually the lockgates. As my running intervals gradually increased, I found myself getting further along the Greenway.
EVERY STEP MATTERS
Looking back on this journey, I’m reminded that everyone’s experience with mental health is different. Running isn’t a replacement for professional support but for me, it became one part of a wider journey. I’m glad I started before I felt completely ready. I didn’t know how far I’d get and I didn’t need to. I just needed to begin.
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