Pembrokeshire Harriers

Couch to 5k

Why Run?

Running has many well recognised health benefits, both physical and emotional. 

Pembrokeshire Harriers Couch to 5k course, also known as C25K, is based on a tried and tested 9 week plan leading to the completion of your first 5k run.

Pembrokeshire Harriers' UK Athletics qualified run leaders will provide risk assessed routes, tips, advice, motivation and support for you to complete the course.

By far the best reasons for completing the C25K with Pembrokeshire Harriers are the many new friends you will make and the support you will give each other.


Registration and Start Date - 16th September 2019

Time                - Registration and first session meet at 6:45pm for 7pm start.

Where             - Registration and first session - Pembrokeshire Harriers club cabin, which can be found behind the Sports centre, next to the Athletics Track at Haverfordwest High School, Prendergast campus.

The sessions - Mondays 7pm - from club cabin, Wednesdays 7pm - from Haverfordwest Cricket Club (until daylight fades, then as Mondays) and Saturdays 9am - at Haverfordwest parkrun (Haverfordwest Racecourse) Club

Duration         - Sessions are 45min - 1 hour

End Date        - Saturday 16th November

5k Run            - Haverfordwest parkrun – Saturday 16th November at 9:00am

Cost                - £10 for 9 week course (free to members of Pembrokeshire Harriers)


Registration and Start Date - tbc

Time                - Registration and first session meet at 5:45pm for 6pm start.

Where             - Pembroke Leisure Centre

The sessions - Three sessions per week including one with a leader on Mondays at 6pm

Duration         - Sessions are 45min - 1 hour

End Date        - Saturday tbc

5k Run            - Colby parkrun – Saturday tbc at 9:00am

Cost                - £10 for 9 week course (free to members of Pembrokeshire Harriers)


What do I need to do?

Before signing up, please ensure that you are able to walk briskly for 30 minutes. If you have any medical conditions, have never exercised or not exercised for a considerable time, please consult a medical professional before registering.

You will need to commit to 3 sessions a week to give you the best chance of successfully completing the course, with at least one session per week being with our leaders.

If you have any additional needs, please email  us and someone will contact you to discuss your needs.

For Haverfordwest -

For Pembroke -


What will I need to bring?

You will need a pair of comfortable running shoes, and clothing which allows for easy movement.

A lightweight, waterproof jacket is useful as the course will run unless the weather is extremely severe.

Dark tops should be avoided as it is important to be seen by other road users.  You will also need a hi-vis jacket, sash, or bib for times of low visibility or night time running.

Any medication you may need, e.g inhaler

A piece of paper or card to carry with you that has the following information:

  1. Name and contact number of who to contact in the event of an emergency.
  2. Any relevant medical conditions

£10 course fee.  Payment will be taken on the first night of the course (cash only please.)  If you decide to join Pembrokeshire Harriers at the end of the 9 week course, this amount will be deducted from your membership fee.

Please register for parkrun and print your personal barcode.

  • Go on – what are you waiting for!

    Not ready yet?

    If you feel that your fitness levels are below the needs of week 1, start to walk briskly and regularly, gradually increasing your distance and pace each time.  We plan to do three C25K courses a year, so you can always ask to be notified when the next course is starting..







C25K Flyer