Pembrokeshire Harriers

Couch to 5k

Registration and Start Date - Monday October 1st

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

Where             - Pembrokeshire Harriers club cabin, which can be found next to the Athletics Track at Haverfordwest High School, Prendergast.

The sessions - Mondays 6pm, Wednesdays 6pm and Friday 6pm (or Saturday 9am tbc) 

Duration         - Sessions are 45min - 1 hour

End Date        - Saturday 1st December

5k Run            - Haverfordwest parkrun – Saturday 1 December at 9:00am

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


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.


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.

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.

  • 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