The 'Refresh' Beginners Run Club

'REFRESH' Beginners Run Club – Couch to 3K (With Optional Couch to 5K Add-On)

Saturdays at 8am | Starting 26th July | Hosted by Gemma & Sophie

Feeling a little stuck? Craving fresh air, movement, and community vibes? Come and join us for a 6-week beginner-friendly Beginners Run Club, designed to help you gently build your fitness and boost your wellbeing using the NHS Couch to 5K app, starting with the Couch to 3K plan.

We’ll be meeting every Saturday morning at 8am outside our juice bar for a no-pressure, good-energy start to your weekend – with a Million Dollar Date to kick things off.

This isn’t about running fast or looking the part — it’s about showing up, doing something for you, and having fun while doing it.

🍊 What’s Included in the 6-Week Couch to 3K Package:

• Weekly Saturday Morning Meet-Ups at 8am (you’ll complete Week 1 of each week’s training with us in-person)
• A Million Dollar Date every session
• Access to a WhatsApp support group for weekly motivation, post-run selfies, guidance & connection & Early Access to Future Events!
• Spotify Playlist - a fun, upbeat “Juicy Runners” playlist add your favourite tunes to it each week!
• Runner of the Week Spotlight in the WhatsApp chat will be celebrated!

• An end-of-program celebration Smoothie and A Digital Certificate of Completion.
• Gentle guidance, encouragement, and a total no-pressure vibe
• A Welcome Pack with your full running tips, nutrition guide, mindset support & mid-week challenges plus exclusive juice bar discount.
• Optional Couch to 5K continuation add-on available after 6 weeks if you want to keep going (this will be over an additional 4 weeks)!

Who’s This For?

• Total beginners or anyone returning to running after a break
• Those who want to improve their physical & mental health gently
• People who want accountability, connection, and something just for them
• Anyone who’s ever said, “I’d love to run, but I don’t know where to start…”

Whether you're running your first 60 seconds or working your way toward 3K and beyond — this is your sign to get moving, build confidence, and do something juicy for your body and mind.

Why Now?

We’re heading into a busy half-term season — which can feel chaotic. This is a way to anchor your week, boost your mood, and carve out time for your health, happiness, and community.

Sophie and I (your hosts!) are long-time lovers of running — but like many of you, we dip in and out. This time, we’re ALL in — and we’re doing it alongside you.

🎟️ Ticket Options:

• Couch to 3K (6 Weeks) – £20 Includes all of the above
• Couch to 3K + 5K Add-On (10 Weeks Total) – £30 Includes full 10-week plan, extra support, additional celebrations & rewards plus entering Cardiff ParkRun to Celebrate the final 5K.

Let’s get juicy. Let’s get moving. Let’s do it together.Limited spaces available — book now to reserve your spot! 🍓