Beginners and Couch to 5k
Next Beginners Group
Jeff Adams (Coach) together with Run Leaders Joanne Cook and Terrie Maddock will be starting the next beginners course on Tuesday 1st October 2024 at 7pm (for one hour) at the Heswall Squash and Racquets Club, and then every Tuesday at the same time for approximately 10 weeks until December.
Running is a wonderful way to keep fit and stay healthy, and the aim of this course is to welcome you into the running world as part of our supportive and encouraging club.
In the first sessions you will be taking the gentle ‘first steps’ with slow running alternating with walking, leading towards short distance running. We will be loosely following the C25K programme at first, with our own adaptations. All sessions will allow you to develop gradually at your own pace and you will be set a series of ‘homework’ exercises each week in preparation for the next session.
The group is coached and guided throughout by our experienced and well-qualified run leaders. Eventually you will be able to sustain steady running over longer distances, having the opportunity later of participating in a local running event with our group, such as a the Seaside Run, a Parkrun or the Hoylake 10K.
You do not need any previous experience of running, and all ages (over 18) and abilities/disabilities are welcome, but please check with your GP if you have any doubts concerning your health or your suitability for running.
The sessions will run on Tuesday evenings from the Pensby Runners base at Heswall Squash & Racquets Club and will last up to an hour. We start at 7pm and feature coaching exercises and talks on running-related issues such as fitness and diet, warming up and cooling down, stretching and flexibility. You will need running shoes and a high visibility top garment such as an overvest or jacket, as during the dark evenings we will be using the public footpaths and streets around Heswall for the evening sessions. Head or chest torches are also recommended. The first four sessions will be free, then you will be expected to register as a member of Pensby Runners at £40 (pro rata) for the remainder of the year.
If you are interested or have any queries please email Jeff Adams at jeffnpadams@gmail.com
Please ensure that you are well enough to undertake strenuous activity; if in doubt please consult your GP. Running is a lifelong art, which has to be learned and practised like any other; be patient with yourself as you gradually learn these skills and slowly transform into an athlete
For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of slow running with 90 seconds of brisk walking, for a total of 20 minutes (8 repetitions).
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Discussion and coaching points for the first weeks:
Lifelong running: managing and integrating running into your life
Sustainable running: how to breath properly; ‘sweet spot’ pace; posture and form; resting and eating well
Practical issues – clothing, shoes, timing, how to carry things
Week 1 Homework
Repeat the whole 20-minute exercise once or twice before next week, leaving a day or more between each session. During the club sessions we will stop you occasionally for coaching advice and technical guidance, but when carrying out these exercises in your own time please try to keep moving continuously.
For the runs in Week 2, you will begin with a brisk five-minute warm-up walk then you will alternate two minutes of running, with two minutes of walking, with five repetitions, for a total of 25 minutes.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 2: Finding the ‘Sweet Spot’ for sustainable distance running
Discussion and coaching points for the first weeks:
Lifelong running: managing and integrating running into your life
Sustainable running: how to breath properly; ‘sweet spot’ pace; posture and form; resting and eating well
Practical issues – clothing, shoes, timing, how to carry things
Homework
Repeat the whole 25-minute exercise once or twice before next week, leaving a day or more between each session. During the club sessions we will stop you occasionally for coaching advice and technical guidance, but when carrying out these exercises in your own time please try to keep moving continuously.
For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 3 repetitions of:
2 minutes of walking alternating with 5 minutes of running.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 3: Warming up; running posture
Homework
Repeat the whole exercise once or twice before next week, leaving a day or more between each session. During the club sessions we will stop you occasionally for coaching advice and technical guidance, but when carrying out these exercises in your own time please try to keep moving continuously.
For the runs in Week 4, we are gradually increasing the amount of continuous running and reducing the time spent walking.
You will begin with a warm-up, followed by a brisk walk, then:
10 minutes continuous steady running at your own pace, followed by two minutes walking, then another 10 minutes running, again at your comfortable pace.
Remember that the aim is sustainable running, not speed. Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 4:
Running kit: clothing, shoes, timing, how to carry things
Homework
Repeat the whole of the week 4 exercise once or twice before next week, leaving a day or more between each session.
The workout for this week is as follows:
5 minutes warm up, 5 minutes walking, 15 minutes continuous steady running, 5 minutes walking/slow jog back to the club.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 5: Running uphill
Homework
Repeat the sequence above once or twice before next week, leaving a day or more between each session.
Warm up activities at the club, then:
• Run 1: Brisk 5-minute warm-up walk, then 20 minutes continuous steady running
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 6: What and when to eat
Homework
Repeat the 20-minute run. If time allow also 15-minute run on another day before next week, leaving a day or more between each session.
A brisk 5-minute warm-up walk, then 25 minutes running with no walking.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 7: developing control of pace and rhythm: the concept of ‘intervals’
Homework
Repeat this week’s 25 minute run once and, if possible, on another day, a 20 minute run, leaving a day or more between each session.
Introduction to maintaining a steady pace.
A brisk 5-minute warm-up walk, then 30 minutes steady running with no walking.
Homework
A brisk 5-minute warm-up walk, then 25 minutes steady running.
Then, if possible, Run 3 is a repeat in your own time of 30 minutes steady running,
Please note that this is a variation of the C25K if you are using the App.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Focus for week 8: Sustainable endurance running: managing pace, stride and cadence
Brisk 5-minute warm-up session, with coaching, then 35 minutes slow and steady running with no walking.
Focus for week 9: Running at variable speeds
A brisk 5-minute warm-up followed by 30 minutes (not 35 minutes) steady running.
Then, if possible, a 25 or 30 minute run on another day, but only if you feel recovered and able to do so.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Take it easy: you don’t need to run fast, and don’t worry if your running feels no quicker than walking; this is quite normal at this stage and there will be plenty of time to build up speed later. Relax into your running and enjoy it.
Target 5K. You may now be ready to run 5K. For many new runners 5K can be achieved with continuous steady running for 35 to 45 minutes, and many of you will achieve that this week or next – although don’t worry if it takes you a little longer, there’s plenty of time. You’ve already done exceptionally well getting this far.
This week’s run: a brisk 5-minute warm-up session, then 40 minutes slow and steady running with no walking.
Parkrun: Try a local 5K parkrun. Many Pensby Runners go to Birkenhead Park each Saturday morning; the run starts at 9am. You will need a printed barcode which you can obtain by registering with Parkrun at: https://www.parkrun.org.uk/register/
You will only need to register once, and it’s free, but you will need to take your barcode with you for all Parkruns, anywhere in the UK (and the world) that’s part of the scheme.
Homework: A brisk 5-minute warm-up walk, then 35 minutes steady running. Then, if possible, on another day, repeat of either this run or the 40 minute version – but take it easy: this is serious distance running now.
This week’s discussion and coaching: Lifelong running: managing and integrating running into your life
Please note that this is a slight variation of the C25K if you are using the App.
Walk and run at your own pace, irrespective of other runners. It’s important to find a sustainable pace that’s right for you, even if it seems very slow. Relax into your running and enjoy it.
So begins Part 2 of the programme: 5K to 10K sessions
This week we will start at 7pm at the club and follow a 6K route. The group will stay together throughout, and since this is the longest distance so far we will take it slowly, and will allow brief stops to regroup. The route can be found here: https://www.plotaroute.com/route/1810905
Please come prepared for cold weather and please make sure you are visible on the dark lanes with high vis kit and a head or chest torch. This week we will revise and consolidate the key points of sustainable running. Homework will comprise one or two 5K runs, including a Birkenhead parkrun if possible.
Each of these weeks we will have group runs around Heswall, each of which will gradually increase the overall distance by about a kilometre each week, until we reach 10K. The group will stay together throughout the runs, allowing brief stops to regroup, so that no one is left behind. Coaching will continue as we run with the aim of consolidating the tuition of the earlier sessions.
The routes will be posted each week in advance on the Pensby Facebook site as well as via members’ email. All runs will start at 7pm from the club. Please make sure you are visible on the dark lanes with high vis kit and a head or chest torch.
All members of the club are welcome to join us on these gentle group runs.