Couch to 5K
The group is only for the beginners group who start a couch to 5K training plan each September until November.
Each runner who completes the training will be able to transition easily into the regular running groups, there are two sessions per week, the 3rd session is done in your own time alone or with any of your new friends from our running club.
The schedule is as follows;
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WEEK 1
For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes. -
WEEK 2
For your 3 runs in week 2, you will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes. -
WEEK 3
For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. -
WEEK 4
For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running. -
WEEK 5
There are 3 different runs this week:
Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.
Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.
Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking. -
WEEK 6
There are 3 different runs this week:
Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 8 minutes of walking and 5 minutes of running.
Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running
Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking. -
WEEK 7
For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running. -
WEEK 8
For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running. -
WEEK 9
For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running. -
WEEK 10
5km park run
