Starting 22nd June | 12 Weeks | Fishguard, Haverfordwest & Milford Haven
Ready to take your first steps into running?
Whether you’re starting from scratch or returning after a break, the Pembs Leisure Couch to 5K programme is the perfect way to build confidence, improve your fitness, and achieve something amazing.
This structured 12-week course is designed to guide you from complete beginner to running 5 kilometres, with expert support every step of the way.
What to Expect
Start Date: Week Commencing 22nd June
Duration: 12 weeks
Sessions: 1 instructor-led session per week
Session Length: Up to 1 hour
When are they running?
| Leisure Centre | Day | Time | Location | Instructor |
| Fishguard | Wednesdays | 7.15pm - 8.15pm | Outdoors | Gaz |
| Haverfordwest | Thursdays | 6.00pm - 7.00pm | Running Track at Pembrokeshire sports village | Kevin |
| Milford Haven | Tuesdays | 6.45pm - 7.45pm | Outdoors | Kevin |
For Fishguard and Milford Haven Leisure Centres, the Instructor will meet you at the centre.
Each week, you’ll join a friendly, supportive group led by one of our experienced instructors, helping you gradually build stamina, pace, and confidence. The programme follows a proven, progressive structure to ensure safe and achievable improvements.
The ultimate goal? To have you ready to complete a 5K run — with the potential to celebrate your achievement at a local Parkrun at the end of the programme!
Pricing
Included in Membership
£20 for non-members (covers the full course)
How to Book
You can book through the app, online, or by contacting the centre.
To make things simple:
You only need to book (and pay, if applicable) for the first session
Our team will then automatically enrol you into the remaining sessions
No need to worry about rebooking each week — just turn up and run!
Why Join?
- Build fitness at your own pace
- Gain motivation from a supportive group
- Learn proper running techniques
- Improve mental wellbeing
- Work towards a tangible goal
Whether your aim is fitness, weight loss, or simply trying something new, this programme is designed with you in mind.
Frequently Asked Questions
Do I need to be fit to join?
Not at all! This programme is specifically designed for beginners. You’ll start gently and progress gradually over the 12 weeks.
What should I bring to sessions?
Comfortable activewear, suitable running shoes, and a bottle of water. Dress appropriately for the weather as sessions will be outdoors.
How many people will be in each group?
Group sizes vary depending on the site, as each location has its own maximum capacity to ensure a quality experience.
What happens if I miss a session?
While we encourage regular attendance for the best results, your instructor can guide you on how to stay on track if you miss a week. Please make us aware if you will be unable to attend some of the sessions.
Do I need to book every week?
No — you only need to book the first session. We’ll take care of adding you to the rest of the programme.
Can non-members join?
Yes! Non-members can join for a one-off fee of £20 for the full 12-week course.
Will I definitely be able to run 5K by the end?
The programme is designed to get you there, provided you attend regularly and follow the guidance. Everyone progresses at their own pace, but the goal is achievable for all participants.
Is there a final event?
While not compulsory, participants may choose to celebrate their progress by taking part in a local Parkrun at the end of the programme.
Take the First Step
There’s no better time to start your running journey. Join the Pembs Leisure Couch to 5K and discover what you’re capable of.
Spaces are limited!