COUCH TO 5K PROGRAMME

Do you want to run? Are you thinking about starting to run? Or even thinking about looking into the possibility that you might like to run? Then our Couch to 5K programme is for you!

If you haven’t heard of it, the Couch to 5K programme, endorsed by the NHS, is a gentle introduction to running. Over a nine-week period we will help you walk, jog and run your way to increased fitness and, hopefully, the ability to run 5km.

What does it involve? Two coached sessions a week of between 30 and 50 minutes of warm up, walk, jog and run followed by a few stretches to cool down. You may also wish to fit in a third session in your own time to keep the momentum going.

Where and when? Meet at Maltby Leisure Centre on Tuesdays and Thursdays at 6.30pm.

Do I need any special equipment? Comfortable running shoes, comfortable clothes, and a decent sports bra if needed. If you have anything reflective please wear that. As it’s winter, and dark, we will run predominantly around Maltby village, on footways. In spring when the nights are lighter we will try to run along the trails around Maltby (something to look forward to!)

Is there a charge? We ask only that you join our club – £5 covers a whole year’s membership, although if you intend to compete in races and want to get discounted entry rates to every race, UK Athletics will issue you with a competing athlete licence for £15.

Will I be fit enough to run? We welcome runners of all abilities and we definitely won’t leave anyone behind! If you are unsure, or have specific health issues you might want to consult your GP before you embark on any training programme.

When does the programme start? This week is Week One so please try to come along on Tuesday 14th January, or Thursday 16th January. You can join us later if you don’t mind working a bit harder to catch up (if necessary). We’d be very grateful if you could contact us beforehand so we can expect you.

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