Caerphilly Runners is encouraging residents to lace up their trainers and take their first steps into running with the launch of a free Sofa to 5k programme for beginners.

Now celebrating its 11th year, the club has grown into a thriving community of around 150 members.

Club chair Simon Roberts said the club was founded by “a bunch of runners who just loved going out running” before officially affiliating with Welsh Athletics.

Today, the club is for runners of all abilities, from those looking for a relaxed social run to experienced athletes chasing personal bests.

“We’ve got something for everyone,” Simon told Caerphilly Observer. “Whether you just want to get out, have a chat and enjoy running socially, or whether you want to push yourself further, we’ve got sessions to suit.”

Although the club does not have a fixed base, members regularly meet across Caerphilly – including at Creazione Fitness, on Western Industrial Estate.

Training sessions are held throughout the week, including interval and paced runs on Tuesdays, social runs and mixed training sessions on Wednesdays, dedicated trail runs on Thursdays, and longer distance runs on Sundays.

Alongside these regular sessions, the club has now opened registrations for its latest Sofa to 5k program, a free course aimed at complete beginners. This begins at Creazione Fitness on Tuesday May 26 at 6pm.

Running over eight weeks, the club will build the confidence and fitness of beginners by taking them through a mix of walking and running intervals.

Simon explained: “Everyone has the strength and fitness to run a 5k.

“We start with a mixture of running and walking and build it up week by week until participants are ready to complete their first 5K.”

This year’s intake has already attracted around 30 people, with organisers saying the programme can be extended to ten weeks if needed, depending on the group’s progress.

At the end of the course, runners will be able to take part in a local Parkrun event to complete their first 5k in a supportive environment.

The Sofa to 5K program is completely free.

“There’s no cost at all,” Simon continued. “If you’ve got a comfortable pair of trainers and suitable clothing, that’s all you need. We want to give something back to the local community and help people enjoy running.”

He also hopes the sessions will help dispel misconceptions around running clubs.

“When I first thought about joining a running club, I assumed it would be full of super-fit, really fast runners,” he said.

“But running clubs are for everyone, regardless of ability. It’s great for your overall fitness and mental health.

“Getting outside, blowing away the cobwebs and having a chance to unwind really helps.”

There is no obligation to join the club after completing the Sofa to 5k programme, with organisers stressing the sessions are open to everyone regardless of experience or ability.

For those who do decide to continue running with the club, annual membership costs £45 and includes Welsh Athletics affiliation, access to weekly training sessions, discounted race entries, and entry into the club’s ballot for the London Marathon place allocated each year.

Looking ahead, the club hopes to continue growing its membership while also expanding its junior section.

People interested in the Sofa to 5k programme can register online.