Virtual Couch to 5k

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New programme commencing 5th April 2022!

Couch to 5k is back, but with a difference! A virtual programme has been organised so that everyone can join in and WALK, JOG, or RUN at their leisure.

Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.

The concept of Couch to 5k is simple and suitable for recreational runners who need a little extra encouragement and advice on how to get back into or starting running. Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. The programme is suitable for all ages, no matter the level of competency.

Commencing on 5th April 2022, a qualified instructor will virtually guide you through the eight week programme to be completed 3 times per week and will be on hand to share their skills, knowledge and expertise. Each week participants will receive an email with their training programme for the upcoming week meaning you can run a time and place convenient to you.

By the end of the 8 week programme, participants will be encouraged to take part in the Craigavon Lakes 5k Event on 1st June. So, grab your trainers and sign up for the programme.

Would you prefer to attend face to face sessions, then check out our latest programme due to commence on 5th April 2022 at South Lake Leisure Centre here.

FAQ's

What is the Virtual Couch to 5k programme?

Couch to 5K is a running plan developed to help absolute beginners get into running. The programme involves three runs per week, with a day of rest in between. There is a different schedule for each of the eight weeks.

Each week, participants will receive an email with their training programme for the week ahead and will have access to support from a qualified instructor.

The programme is progressive in nature, starting with a mix of running and walking at a gentle pace. Week 1 involves just 1 minute of running at a time, creating realistic expectations and making the challenge feel achievable.

The 8 week programme will culminate in a virtual 5km run or Parkrun which all participants will be capable of achieving if the programme is followed.

Perhaps you could buddy up with a family member or friend and encourage them to sign up to support one another throughout.

What does the programme involve?

The Virtual Couch 2 5k programme will commence on 18th January 2022 and will take place for 8 weeks.

Each week, participants will receive an email with their training programme for the upcoming week and will have access to a qualified instructor. The programme involves 3 runs per week which can be carried out a time and place convenient to yourself.

The 8 week programme will culminate in a virtual 5km run or Parkrun which everyone will be capable of achieving if the programme is followed.

Health & Safety Considerations to plan for before your run?

These sessions are completed at your own risk please take into consideration the location you choose to run at in certain weather conditions at this time of year. If you have any health concerns about beginning an exercise programme, make an appointment to see your GP and discuss it with them first.

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