Beginners Course

Learn to run 0-5K in just 8 weeks! 

Whether you've always wanted to learn to run, want to feel fitter or maybe want to improve your self-confidence, our Beginners Course is here to help you reach your goal. ​

What's different about our Beginners 0-5K programme?

Unlike the many do-it-yourself 0-5K apps, you’ll be taking on this challenge with a group of up to 12 other ladies just like you.  You'll have a group chat to keep each other motivated and it is the support of the group and added accountability that will keep you motivated! Plus you'll have a dedicated, qualified run-leader for your group to support you each step of the way.


The course begins with walk/run intervals over short distances then gradually builds with the aim of completing a 5k run by the end of week 8. You will then “graduate” at our local St Albans ParkRun with your new running buddies by your side (events permitting). 

Our January 2021 courses have now launched!


This 0-5K course is led by qualified run-leaders who are there to support you throughout your journey.  The structure of the programme is one leader-led session each week and two additional runs for you to complete in your own time.

After the course you will be invited to progress to our Improvers Course or simply to join in our social runs which take place several times each week.


We see Athena as more of a community than a club and we love the support our members give each other.  As part of the Beginners Programme you will have a private WhatsApp group with the other ladies on your programme so you can support each other as well as organise to meet for homework runs. You’ll also be able to access to our members-only Facebook page where you’ll have the support of many Athena ladies who have graduated through this programme themselves.  During the programme, you'll get complimentary access to our new Members Area and virtual events, including weekly yoga and strength classes and a library of wellness webinars.


“Completed my first 5k when I'd always thought (because of being told from school) I was not 'sporty'.”

“Highly recommend Athena, very friendly, no pressure, a real community”

"Love the group support and the non-judgemental attitude of everyone from leaders to group members"


“Week 8 of my beginners course - my first 5k ever! Never thought I could do it”


Abbey View Track Building 

Verulamkium Park

St Albans


We host a new beginners group each month with a qualified UKA Affiliated Run Leader.

One off fee of £40 + £10 purchase of Athena high-vis (fully refundable if you don't continue with Athena).

Next Groups...


Please note our Beginners groups are designed for people who are currently not running at all.  If you are running 5K, please see our Improvers Programme.  If you are running but not quite comfortable with 5K, please get in touch.

The following courses will now be held virtually, with a Zoom meeting once a week with your run-leader and the rest of the group and three 'homework runs' sent via email to complete each week.  You will still have the support of our qualified run-leaders and the accountability needed to help you to reach 5K goal!

Red Beginners Group - VIRTUAL

11th January - 1st March

Zoom meeting: Monday evenings at 6:45pm

Orange Beginners Group - VIRTUAL

11th January - 1st March

Zoom meeting: Monday

mornings at 10am

The following courses are scheduled to run as normal, however they are subject to change depending on government restrictions.  In the event of St Albans being in Tier 4 or lockdown, you will have the option to take the course virtually or move to a course later in the year.

Yellow Beginners Group

Wednesday Evenings

3rd February - 24th March

Meet time: 6:45pm

Green Beginners Group

Monday Evenings

1st March - 19th April

Meet time: 6:45pm