The beginners group couch to 5K is a 10 week programme for either complete beginners or those returning to running after a long gap.  By the end of the programme you will be able to run 5k.

Each weekly session is held on a Tuesday at 6.30pm and is led by a Dragons Running Club run leader. In addition, you will need to repeat each session twice in your own time.

Dragons is a small and friendly Sale-based running club. We are  registered with England Athletics and our qualified run leaders have  an England Athletics Leadership in Running Fitness licence.

You don’t need any previous running experience – just enthusiasm and a pair of running shoes!

For further information, email

I would recommend your Coach to 5k to anyone. Never in a million days did I think I would achieve it, but the constant positive encouragement, advice and reassurance you gave was what  kept me going. Now I cannot believe I run three times a week.”

(Winter 2019 programme participant)