Couch to 5k schedule

Our club Couch to 5k sessions start on Wednesday 22nd March, at 7pm at the Downs Leisure Centre. Come along and ask for Tom, who’ll be coaching the sessions.

From week 2 onwards, the clocks will have gone forwards, so lighter evenings will make for more enjoyable training.

All runners are welcome: beginners, returning runners and those just wanting to give it a go!

We will follow the nine-week programme:

Week 1, 22 March:  5-minute warm-up walk, then 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
Week 2, 29 March: 5-minute warm-up, then 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.
Week 3, 5 April: 5-minute warm-up, then 2 x 90 seconds of running, 90 seconds of walking, then 3 minutes of running, 3 minutes of walking.
Week 4, 12 April: 5-minute warm-up, then  3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.
Week 5, 19 April: 5-minute warm-up, then then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running
Week 6, 26 April: 5-minute warm-up, then then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
Week 7, 3 May: 5-minute warm-up, then 25 minutes of running
Week 8, 10 May: 5-minute warm-up, then  28 minutes of running.
Week 9, 17 May: 5-minute warm-up, then 30 minutes of running.

At the end of this, we should be fit enough to tackle a 5k parkrun, so on Saturday 27th May we’ll all go to one of the local ones.

You can find more Couch to 5k resources, including videos and podcasts, on the NHS Choices site.

The first week is free of charge – after that all are welcome to join Seaford Striders, which costs £16 per year.

Hope to see you there on 22 March!

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