IF it's time for a new you in the New Year then a local Couch to 5k is waiting for you.

The Meedies Running Club is encouraging people to sign up to the course organised by qualified coaches and based at Lochore Meadows.

The programme - which lasts nine weeks - is open to anyone and is designed for those wanting to get more active and improve both their physical and mental health.

Wednesday next week, January 4, is the day to sign-up at the Meedies and meet the coaches at 6pm, with the initiative starting on Monday, January 9 at 6pm, for a 6.15pm start.

The course costs £5 and you will receive support, guidance, advice and mentoring from the coaches present.

Commenting on the Couch to 5k, the club said: "You will be given a programme of exercises and stretches to accompany the Couch to 5k programme, as well as a unique 5k finisher's medal when you have completed the full course.

"There is a one-off £5 fee associated with the course - we just need your dedication and motivation to come along to our friendly club twice a week on a Monday and Wednesday evening.

"A head or body touch will be required.

"You will complete your final 5k run as part of a Saturday parkrun with a whole bunch of club runners to help you along, and of course you will be presented with your completion medal and an official club completion certificate.

"Once you have completed the course you are officially a club member, and can take part within the normal club runs each Monday and Wednesday. Club runs will be tailored to each runner's ability.

"We cater for all abilities of runners and our dedicated coaches will mentor you through to completing a 5k parkrun at your own pace.

"It's a new year, so why not start a new you, make some new friends and be fitter and healthier both physically and mentally."

If interested, but have queries, please contact: David103mckay@hotmail.com.