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Couch to 5km

12:30pm - 1:30pm
Colmore BID Offices
Waterloo House, 20 Waterloo Street
Birmingham, B2 5TB United Kingdom

Absolute Beginners: Couch to 5km - Walk to Run. Every Thursday for Twelve weeks.

Taking up Running can seem like a daunting project especially if you have never run before, feel out of shape or unfit. Our Beginners programme is designed to get just about anyone off the Couch and gradually working up to Running 5km (or for half an hour),  in just twelve weeks. It is designed for absolute beginners using a mixture of walking and jogging to gradually build up your fitness and stamina. Our Run leader is fully qualified in Leaders in Running fitness and is First Aid Trained.

Twelve week plan

Week 1 - Brisk 5 min walking,  then 60 sec run + 90 sec walking, for 20 mins.

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

Week 3 - Brisk 5 min walking, then 2 reps of 90 sec walk, 3 min run, 3 min walk.

Week 4 - Brisk 5 min walking, then 3 min run, 90 sec walk, 5 min run, 2.5 min walk, 3min run, 90 sec walk, 5 min run

Week 5 - Brisk 5 min walking, 5 min run,  3 min walk, 5 min run.

Week 6 - Brisk 5 min walking, then 5 min run, 3 min walk, 8 min run,  3 min walk, 5 min run.

Week 7 - Brisk 5 min walking, then 25 min run.

Week 8 - Brisk 5 min walking, then 25 min run.

Week 9 - Brisk 5 min walking, then 28 min run.

Week 10 - Brisk 5 min walking,  run 5km.

Week 11 - Warm up, run 5km,  Cool down.

Week 12 - Warm up, run 5km,  Cool down.

Absolute Beginners Couch to 5km every Thursday, the group run leader will meet every Thursday at 12.30 to 13.15.  Outside 20 Waterloo Street, opposite Pure Craft Bar. The first session will take place on Thursday 31st January. 

If you would like to signup get in touch with Katy on 0121 227 4114 or email here.