We are delighted to offer a range of running programmes that will suit lots of different abilities including complete beginners on our Couch to 5km programme to those looking to improve their distance of up to 10km. 

Our programmes are available either as small group sessions, virtual fully supported programmes or virtual unsupported programmes.

All of our small group running sessions comply with Government guidelines and England Athletics. They are limited to eight participants and will adhere to social distancing guidelines, as well as actively encourage regular hand washing. They are professionally led and coached by our Physical Activity and Well Being Officer, Rachel Nicholls who is a UKA England Athletics Leader in Running Fitness.

Programmes on offer are:

Couch to 5km

Check out our promotional video on YouTube, for all our Couch to 5km programmes.

Couch to 5km (12 week programme) is suitable for complete beginners or those returning to running.

The national initiative is for anyone of any age and it’s designed for real beginners. The course aims to help build your running confidence, stamina, fitness and well-being, as well as being social.

Our style is fun, social and informal so that everyone feels comfortable and supported with clear progression each week.

You will complete three run/walks each week and Rachel will be on hand to provide free training, advice and support throughout. You will also gain on-going support from each other via our WhatsApp group, as well as opportunities to buddy up with other people on the course. At the end of the course we will run a local parkrun together and this course also includes a well earned medal.

Small group sessions

Our next group session will start on:

Tuesday 22 September, 10am – Upton Hill Centre

Thursday 24 September, 10am – Hanley Swan

Graduation run is Saturday 5 December 2020.

Cost: £30 per person

Virtual supported programme

For anyone who is not able to make the small group sessions but would like to join our virtual programme, so you can choose what day and times you fit in your runs.

Our next starting dates for this are:

w/c 14 September 2020 and w/c 11 January 2021

Cost: £20 per person

Virtual unsupported programme

you can start this programme at any time, contact us to book your place. 

Costs

Small group sessions £30

Fully supported virtual programme – £20

Unsupported virtual programme - £10 

Run Further

Run Further (10 week programme) – aimed at those who have completed the Couch to 5km programme. This is a progressive 10 week course that focusses on building up your fitness and stamina from 5-10km. Ultimately running a 10km run.

There are three runs to complete each week. On the small group runs and supported virtual programme you will be fully supported by Rachel, who will also be on hand to provide free training, advice and support throughout. You will also gain on-going support from each other, as well as opportunities to buddy up with other people on the course.  At the end of the programme we will do a 10km run together. On the unsupported virtual programme we will send you all 10 weeks of videos for you to complete the course in your own time. 

Start Dates

Small group sessions

Our next group session will start on:

January 2021 (date TBC), Victoria Park, Malvern

Cost: £30 per person

Virtual Supported programme

w/c Monday 14 September 2020

w/c Monday 11 January 2021

Cost: £20 per person

Virtual unsupported programme

You can start this course at any time. Simply contact us to book on. 

Costs

Small group runs - £30

Virtual supported programme - £20

Virtual unsupported programme - £10

Booking is essential. 

A few pointers about our running programmes:

  • Pre-booking is essential. Please pre-book your place FIRST by emailing us This email address is being protected from spambots. You need JavaScript enabled to view it.. All sessions must be pre-paid for via the website here, no cash will be accepted.

  • Coaches can not look after any equipment so please arrive completely self-sufficient, this should include hand santiser and face mask.

  • Social distancing of more than 2 metres for all will apply throughout the session.

  • Please only attend the session if you are fit and well to do so.