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28th Nov, 2021

Lace up your running shoes - new Couch to 5k courses are coming to Malvern and Upton

GET READY to lace up your trainers – the Couch to 5k is returning to Malvern and Upton.

The sessions are ideal for those aged 18 who want to take up running.

The 12-week programme put on by Malvern Hills District Council starts slowly, aiming to help potential runners build confidence, stamina, fitness and well-being.

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

The fun and informal weekly sessions cost £30 per person and will be held weekly from 10am to 11am from September 15 at Upton Hill Centre, Upton-upon-Severn and between 10am and 11am from September 17, starting at The Swan, Hanley Swan.

Run leader Rachel Nicholls is 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, 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 places, email or call 01684 862250.

Visit for more information.

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