Couch to 5k

Have you ever thought of taking up running, but unsure how to start?

Wesham Road Runners offer a free 10 week Couch to 5K course, with our next programme planned in March 2024. 


The group is aimed at anyone with a basic level of fitness aged 18 or over.

To join in, you must register before hand and then you will just need a pair of trainers and a dash of enthusuiasm!

Main Session

We’ll be meeting at Kirkham & Wesham Cricket Club every Monday for at 6pm.

There will be a UKA level 1 coach in charge of the session with other members of the running club who will help and encourage you every step of the way!

Other Sessions

We recommend going out for 2 extra sessions as well as the main Monday evening session, this will help improve your fitness and stamina. It’s always easier to run with a group and for that reason, we recommend you use our Facebook page to contact each other, give and receive encouragement to others taking part on the course and arrange with others where and when to do the extra sessions.  Other member of the club often go out in smaller groups throughout the week and you’re also welcome to join them as and when you feel confident / able to do so.

Warm Up

Before you begin a session, you need to warm up. The warm up includes skipping, high knees, heel flicks, swinging arms side to side and lasts for approx 5 minutes. This increases the heart rate, warms up the muscles and surrounding tissues and prepares your body for the coming session.

Cool Down

A cool down is important after each session.
It contains static stretches which allows your heart rate to slowly come down and your muscles relax. It also aids the dissipation of waste products including Lactic Acid. Each static stretch should last approx 10-15 seconds.

Weekly Plan

This is a 10 week course which will finish with a 5k run at Lytham Hall Parkrun to celebrate your success!

(Runner image by