Couch to 5K 2023


Buckley Runners Couch to 5K Programme

Nicole and Rob, who will be leading the Couch to 5K programme

Buckley Runners Couch to 5K group

By the end of this programme, we hope you will enjoy running and be able to run 5 kilometres (3.1 miles) without stopping and without undue stress.

  • Starts Tuesday 18 April and ends Saturday 17 June 2023 with Wepre parkrun “Graduation Run”.
  • Every session/run starts with mobilisation exercises and a 5-minute brisk walk to warm up and ends with a 5-minute brisk walk to warm down and stretches.
  • Tuesday sessions will always be with a run leader, Nicole and/or Rob, to set the exercise for the day, to help, advise (and push).
  • Thursday sessions at the club will also have a run leader but may be a different person. It is generally a repeat of Tuesday’s session.
  • You should always try to have a rest day between runs.
  • To make it work you will need to do at least one more run between Friday and Monday, either on your own or with friends from the group.
  • Each training session is approximately 40-45 minutes.
  • We will set up a WhatsApp group to support you (we will need your mobile number that will be visible to other members of the group).
  • The schedule below is for guidance, it is your target. Some of you will want to go faster/further, others perhaps less.

The programme fee is £5 per person which includes non-competitive membership of Buckley Runners until the end of March 2024.

Remember, cheating is allowed, but does tend to lead towards failure! 😉

 

NOTE – All sessions start at 6.30pm.

We will always start with mobilisation exercises and a brisk 5-minute walk, and will finish with a brisk 5-minute walk and stretches.

 

Week No Date Tuesday Location Thursday Homework
1. 18 April Introduction

Run 1 minute, walk 90 seconds

Repeat 7 times

Run 1 minute

Buckley Common

(Leisure Centre side)

Repeat Tuesday’s

Session

Repeat again on Saturday or Sunday
2. 25 April Run 90 seconds, walk 2 minutes

Repeat 5 times

Run 90 seconds

Buckley Common

(Leisure Centre side)

Repeat Tuesday’s

Session

Repeat again on Saturday or Sunday
3. 2 May Run 90 seconds, walk 90 seconds

Run 3 minutes, walk 3 minutes

Repeat 2 times

Run 90 seconds

Buckley Common

(Leisure Centre side)

Repeat Tuesday’s

session

Repeat again on Saturday or Sunday
4. 9 May Run 3 minutes

Walk 2 minutes

Run 5 minutes

Walk 2 minutes

Run 5 minutes

Etna

(Brisk walk from

Buckley Common)

Repeat Tuesday’s

Session

Repeat again on Saturday or Sunday
5. 16 May Run 5 minutes

Walk 3 minutes

Run 5 minutes

Walk 3 minutes

Run 5  minutes

Etna

(Brisk walk from

Buckley Common)

Run 8 minutes

Walk 5 minutes

Run 8 minutes

Run 20 minutes 
6. 23 May Run 5 minutes

Walk 3 minutes

Run 8 minutes

Walk 3 minutes

Run 5  minutes

Wepre Park

Meet main car park

Run 10 minutes

Walk 3 minutes

Run 10 minutes

Run 25 minutes 
7. 30 May Run 25 minutes From Buckley Medical Centre/Opposite Common (Leisure Centre side) Run 25 minutes Run 25 minutes 
8. 6 June Run 28 minutes From Buckley Medical Centre/Opposite Common (Leisure Centre side) Run 28 minutes Run 28 minutes 
9. 13 June Run 30 minutes From Buckley Medical Centre/Opposite Common (Leisure Centre side) Run 30 minutes Graduation Run at Wepre parkrun on Saturday 17 June 2023