Couch to 5km – Beginners Running Group

Colmore Business District work in partnership with Run Birmingham to coordinate running groups in the District for you to join. Our Couch to 5km programme is for complete beginners or those who are completely inactive. This group is led by a qualified leader and is free to attend.

This is a weekly session and participants can join up to week four, otherwise is may be too challenging.

A nine week plan

Our beginner programme is designed to get just about anyone off the couch and gradually work them up to running 5km (or for half an hour), in just 9 weeks. It is designed for absolute beginners using a mixture of walking and jogging to gradually build up your fitness and stamina.

To register, please complete and return the registration form

running registration

Week1

Brisk 5 min walk, then 60 sec run + 90 sec walk, for 20 mins.

Week2

Brisk 5 min walk, then 90 sec run + 2 min walk, for 20 mins.

Week3

Brisk 5 min walk, then 2 reps of 90 sec run + 90 sec walk, 3 min run, 3 min walk.

Week4

Brisk 5 min walk, then 3 min run, 90 sec walk, 5 min run, 2.5min walk, 3min run, 90 sec walk, 5 min run

Week5

Brisk 5min walk, 5min run, 3min walk, 5min run, 3min walk, 5min run.

Week6

Brisk 5min walk, then 5min run, 3min walk, 8min run, 3min walk, 5min run.

Week7

Brisk 5min walk then 25min run.

Week8

Brisk 5min walk then 28min run.

Week9

Brisk 5min walk, run 5km.

 

Event Details

Lucy Elvin

Event Contact

30-08-2017
12:30
, B2 5TB
FREE
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