Couch to 5k

Want to ditch the couch and start running?

The 9 week course is designed for absolute beginners, so whether you've never run before, or if you want to get back into being more active, Couch to 5K is an easy way of getting fitter and more healthy.

Starting with a mix of running and walking to gradually build up your fitness and stamina, over a nine week professionally-coached course you will become able and confident to run five kilometres.

Below you can see details of our FREE sessions starting in April 28th

This programme is for new runners from the age of 12 upwards, please note children will need to have a guardian running with them at all times.

Programme details, starting Sunday 28th April.

• SUNDAYS - 9:30am - Sanders Park (meet at the bandstand)
• MONDAYS - 6:30pm - Lickey End Recreation Ground
• TUESDAY - 7pm - Catshill Meadow
• THURSDAYS - 6:30pm - Sanders Park (meet at bandstand)
• FRIDAYS - 9:30am - Hagley Playing Field (meet outside the community centre)

You can mix and match which session you attend each week or attend the same session consistently, its up to you.

Couch to 5k is supported by the NHS and uses a series of downloadable podcasts that structure each run with music and coaching to develop running technique, speed and stamina progressively over time, as well as a special smartphone app.

The free Couch to 5k app and podcasts are available from the NHS here.

Regular brisk exercise can help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control.