We have developed and tweaked our beginners programme and it is now a bespoke mix of the None To Run programme put together by USA Track and Field certified coach Mark Kennedy and the more well known Couch To 5k. It has a slower build up than most c25k programmes and so allows 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.
Our 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 can hand on heart say that every single person who has completed all the weeks has been able to run a continuous 5k. At the end of each programme, we go over to Ferry Meadows parkrun for a graduation run where we give out graduation medals. After that parkrun, some runners are happy to consolidate their 5k efforts, some work on increasing their distance and others 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