Based on the None To Run programme put together by USA Track and Field certified coach Mark Kennedy, we offer our beginners a 10 week None To Run programme. The programme has a slower build up than the more traditional Couch To 5K making it more manageable for absolute beginners. Its slower build up also allows regular beginners more time to gain confidence and consolidate their progress which means they are less likely to give up and more likely to continue running. The programme builds from 30 second run segments to a continuous run of 5k which has taken our beginners anything from 25 minutes to 53 minutes to complete. We have tweaked the programme over the 7 times we have run it and every person who completes all the weeks can and does run 5k. We always go over to Ferry Meadows parkrun for a graduation run where we give out medals. After graduation, runners will either look to consolidate their efforts, increase their distance or switch to Jeffing.
All sessions are repeated 3 times each week and start with a 5 minute warm up walk and finish with a 5 minute cool down plus stretches.
Week 1 – 30 seconds run, 2 minutes walk x 8
Week 2 – 1 min run, 2 minutes walk x 8
Week 3 – 90 seconds run, 2 minutes walk x 8
Week 4 – 90 seconds run, 1 minute walk x 10
Week 5 – 90 seconds run, 30 seconds walk x 10
Week 6 – 2 minutes run, 30 seconds walk x 10
Week 7 – 5 minutes run, 2 mins walk x 4
Week 8 – 20 – 30 minute runs
Week 9 – 30 – 40 minute runs
Week 10 – 5k