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)

Beginners Group leader rota (July – September 2019 programme)

Date Leader 1 Leader 2 Volunteer 1 Volunteer 2
July 16 Paulette Andy Rob/Dave Deborah
July 23 Paulette Tracy Ram Deborah
July 30 Paulette Rob Ram/Dave Deborah
August 6 Paulette Andy Ram Deborah
August 13 Paulette Rob Anne/Dave Deborah
August 20 Paulette Sue Anne/Dave Deborah
August 27 Sue Dave Anne Deborah
September 3 Andy Sue Anne/Dave Deborah
September 10 Sue Rob   Deborah
September 17 Paulette Tracy Andy Deborah
Park run TBA