2020 Couch to 5k Course

Starts Thursday 9th April

Our Couch to 5k course is designed to help novice runners reach the level at which they would feel comfortable joining a club. It is also ideal for those doing the Race for Life or returning to running after a long lay-off.

The course starts with a mix of walking and running and builds to continuous running over a number of weeks.

This course consists of 8 one hour sessions held on Thursday evenings at 7:00 p.m at the Whitchurch Rugby Club.

Whippets on Run

Joining the Course

The course costs just £5 - if you join the Whippets at the end of the course the fee will be refunded

Participants must be aged 18 or over. To book a place click on this link Couch to 5k Don't worry if you can't make week one - just come along as soon as you possibly can.

It isn't necessary to attend all sessions. The more sessions you attend the better - but you will still be able to catch up if you miss a few sessions!


Our aim is that by the end of the eight weeks you will be able to run for 30 minutes or complete 5k.

You will need to be prepared to practice your running 2 -3 times more within the week so that your body can become accustomed to the new demands being made upon it.


To prepare your body for starting to run you should walk at a comfortably brisk pace for 30 – 60 minutes 3 times a week.

We look forward to meeting you on the 26th April to share the “path to health, fitness and happiness” (Sam Murphy author of Run for Life).


Participants are reminded that running is a demanding activity. It is strongly advised that you speak to your GP if you have never exercised before or if you have any medical condition.


Running is an inexpensive way to keep fit - however you will need a pair of well fitting trainers. Wear comfortable clothing such as jogging pants or shorts and tee shirt. Ladies will be more comfortable if they wear a sports bra.

Course Leaders

The course will be led by Fiona Leatham. Fiona will be assisted by club coaches Simon Phillips, Adam Richards, Katie Webster, James Rainbow, Liz Featherstone and Rachael Foster! All the coaches hold the Leadership in Running and Fitness qualification issued by United Kingdom Athletics.