Couch to 5k returns to Malvern Hills District

Residents of all ages are being encouraged to lace up their running shoes and to get active with Couch to 5k.

Ideal for adult (18+) beginners, the 12-week programme has been set up by Malvern Hills District Council and aims to help build confidence, stamina, fitness and well-being.

Couch to 5k is a national running initiative that has been designed to get people from the couch and gradually work up to running five kilometres in just 12 weeks.

The fun and informal sessions cost £30 per person and will be held weekly from:

  • 10am-11am on 15 September, Upton Hill Centre, Upton-upon-Severn.
  • 10am-11am on 17 September, The Swan, Hanley Swan.

Run leader Rachel Nichollsis a fully qualified Leader in Running Fitness and will provide free training, advice and support throughout.

At the end of the programme, participants will complete a 5km run together and will also receive a medal.

Rachel Nicholls, Well-Being and Physical Activity Officer at Malvern Hills District Council, said: "I love watching how people's confidence and fitness grows on this course. Most people who start the programme can only run for 30 seconds, by the end of the 12 weeks participants are successfully running 5km, non-stop. We held a virtual course in June which was successful but we are looking forward to meeting everyone in person".

There are only 12 places available, with a minimum number of eight people for the course to run. Social distancing and strict hygiene measures will be in place at all times.

To check availability and book your place, please contact This email address is being protected from spambots. You need JavaScript enabled to view it. or call 01684 862250.

Visit www.malvernhills.gov.uk/community/get-active/couch-to-5km for more information.

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