Couch to 5km


Malvern Hills District Council is delivering a Couch to 5km programme aiming to get people from the couch and gradually work up to running 5km over the 10-12 week programme.   

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.  

There are 10-12 weeks in the programme and each week you will do one run with us and two "homework" runs.  Our fully qualified leader in running fitness, Rachel Vann, will provide free training, advice and support throughout.  You will also gain on-going support from each other.

At the end of the 10-12 weeks we will run the Worcester Pitchcroft Park Run together.

The course costs just £25.

couch to 5km

Future course dates


  • Starting Tuesday 23 July 2019, 6.30-7.30pm - Victoria Park, Malvern, WR14 2JX

Graduation run will take place on Saturday 12 October at Worcester Pitchcroft Park Run.


  • Starting Tuesday 3 September, 9-10am - Upton Primary School, WR8 0LD
  • Starting Thursday 5 September, 10-11am - Malvern Town Football Club, WR14 2EQ

Graduation run will take place on Saturday 23 November at Worcester Pitchcroft Park Run.

Couch to 2km

For children aged 7-11 years, we are starting a new four week programme to introduce them to running. Please note that parents or guardians must stay with their child during the session. The course costs just £15.

Meet at The Cobhouse, Wichenford, Martley. Every Tuesday 2:15-3:15pm starting 23 July.  To book, see below.


There are only 12 places available for each course with a minimum number of five people for the course to run.  Places will be allocated on a first come, first served basis.

To check availability and book your place please email us via: or telephone: 01684 862475.