{"id":4567,"date":"2019-05-24T20:29:27","date_gmt":"2019-05-24T19:29:27","guid":{"rendered":"https:\/\/www.buckleyrunners.org.uk\/\/?page_id=4567"},"modified":"2019-05-24T20:29:27","modified_gmt":"2019-05-24T19:29:27","slug":"buckley-runners-couch-to-5k-group","status":"publish","type":"page","link":"https:\/\/www.buckleyrunners.org.uk\/cy\/home-2\/buckley-runners-couch-to-5k-group\/","title":{"rendered":"Buckley Runners Couch to 5K group"},"content":{"rendered":"<p><strong>Buckley Runners Couch to 5K group<\/strong><\/p>\n<p><strong>By the end of this exercise you should be able to run 5 kilometres (3.1 miles) without stopping and without undue stress.<\/strong><\/p>\n<ul>\n<li>Starts Tuesday 28<sup>th<\/sup> Ends Saturday 29<sup>th<\/sup> July at Wepre parkrun \u201cGraduation Run\u201d<\/li>\n<li>Every session\/run starts with 5 minutes brisk walk to warm up and ends with five minutes brisk walk to warm down<\/li>\n<li>Tuesday sessions will always be with a run leader to set the exercise for the day, to help, advise (and push)<\/li>\n<li>Thursday sessions at the club will usually have a run leader but the run leader may be running with another group. It is generally a repeat of Tuesday.<\/li>\n<li>You should always try to have a rest day between runs.<\/li>\n<li>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.<\/li>\n<li>Each training session is approximately 30 to 40 minutes<\/li>\n<li>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)<\/li>\n<li>The schedule below is guidance, it is your target. Some of you will want to go faster\/further, other maybe less.<\/li>\n<\/ul>\n<p>The course costs \u00a310 per person. If you join Buckley Runners afterwards you will be discounted 50% of the membership (\u00a37.50 instead of \u00a315)<\/p>\n<p>Remember, cheating is allowed, but does tend to lead towards failure!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NOTE &#8211; all sessions start and finish with a brisk 5 minutes walk!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"79\">Week No<\/td>\n<td width=\"66\">Date<\/td>\n<td width=\"245\">Tuesday<\/td>\n<td width=\"130\">Location<\/td>\n<td width=\"130\">Run Leader<\/td>\n<td width=\"130\">Thursday<\/td>\n<td width=\"130\">Homework<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">28 May<\/td>\n<td width=\"245\">Introduction<\/p>\n<p>Run for 1 minute, walk for 90 seconds<\/p>\n<p>Repeat 7 times then run for 1 minute<\/td>\n<td width=\"130\">Buckley Common<\/td>\n<td width=\"130\">Rob Mackey<\/td>\n<td width=\"130\">Repeat Tuesday<\/td>\n<td width=\"130\">Repeat Saturday or Sunday<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">4 June<\/td>\n<td width=\"245\">Run 90 seconds, walk 2 minutes<\/p>\n<p>Repeat 5 times<\/p>\n<p>Run for 90 seconds<\/td>\n<td width=\"130\">Buckley Common<\/td>\n<td width=\"130\">Rob Mackey<\/td>\n<td width=\"130\">Repeat Tuesday<\/td>\n<td width=\"130\">Repeat Saturday or Sunday<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">11 June<\/td>\n<td width=\"245\">Run 90 seconds, walk 90 seconds<\/p>\n<p>Run 3 minutes, walk 3 minutes<\/p>\n<p>Repeat 2 times then run for 90 seconds<\/td>\n<td width=\"130\">Buckley Common<\/td>\n<td width=\"130\">Rob Mackey<\/td>\n<td width=\"130\">Repeat Tuesday<\/td>\n<td width=\"130\">Repeat Saturday or Sunday<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">18 June<\/td>\n<td width=\"245\">Run 3 minutes<\/p>\n<p>Walk 2 minutes<\/p>\n<p>Run 5 minutes<\/p>\n<p>Walk 2 minutes<\/p>\n<p>Run 5\u00a0 minutes<\/td>\n<td width=\"130\">Etna<\/p>\n<p>(Brisk walk from the common)<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Repeat Tuesday<\/td>\n<td width=\"130\">Repeat Saturday or Sunday<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">25 June<\/td>\n<td width=\"245\">Run 5 minutes<\/p>\n<p>Walk 3 minutes<\/p>\n<p>Run 5 minutes<\/p>\n<p>Walk 3 minutes<\/p>\n<p>Run 5\u00a0 minutes<\/td>\n<td width=\"130\">Etna<\/p>\n<p>(Brisk walk from the common)<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Run 8 minutes<\/p>\n<p>Walk 5 minutes<\/p>\n<p>Run 8 minutes<\/td>\n<td width=\"130\">Run 20 minutes<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">2 July<\/td>\n<td width=\"245\">Run 5 minutes<\/p>\n<p>Walk 3 minutes<\/p>\n<p>Run 8 minutes<\/p>\n<p>Walk 3 minutes<\/p>\n<p>Run 5\u00a0 minutes<\/td>\n<td width=\"130\">Wepre Park<\/p>\n<p>Meet main car park<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Run 10 minutes<\/p>\n<p>Walk 3 minutes<\/p>\n<p>Run 10 minutes<\/td>\n<td width=\"130\">Run 25 minutes<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">9 July<\/td>\n<td width=\"245\">Run 25 minutes<\/td>\n<td width=\"130\">Buckley Sport Centre<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Run 25 minutes<\/td>\n<td width=\"130\">Run 25 minutes<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">16 July<\/td>\n<td width=\"245\">Run 28 minutes<\/td>\n<td width=\"130\">Buckley Sport Centre<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Run 28 minutes<\/td>\n<td width=\"130\">Run 28 minutes<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<\/tr>\n<tr>\n<td width=\"79\">\n<ol>\n<li><\/li>\n<\/ol>\n<\/td>\n<td width=\"66\">25 July<\/td>\n<td width=\"245\">Run 30 minutes<\/td>\n<td width=\"130\">Buckley Sport Centre<\/td>\n<td width=\"130\">&nbsp;<\/td>\n<td width=\"130\">Run 30 minutes<\/td>\n<td width=\"130\">Run 30 minutes<\/td>\n<td width=\"130\">Wepre parkrun<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Buckley Runners Couch to 5K group By the end of this exercise you should be able to run 5 kilometres (3.1 miles) without stopping and without undue stress. Starts Tuesday 28th Ends Saturday 29th July at Wepre parkrun \u201cGraduation Run\u201d Every session\/run starts with 5 minutes brisk walk to warm up and ends with five [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":0,"parent":1234,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4567","page","type-page","status-publish","czr-hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/Pa8jIx-1bF","jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/pages\/4567","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/comments?post=4567"}],"version-history":[{"count":7,"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/pages\/4567\/revisions"}],"predecessor-version":[{"id":4574,"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/pages\/4567\/revisions\/4574"}],"up":[{"embeddable":true,"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/pages\/1234"}],"wp:attachment":[{"href":"https:\/\/www.buckleyrunners.org.uk\/cy\/wp-json\/wp\/v2\/media?parent=4567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}