Couch to 5K Programme (2024)

Couch to 5K Programme (2024)

Couch to 5K

Are you interested in starting to run, but would like to do this as part of a group and with UKA (UK Athletics) trained run leaders and coaches – if so then Lordshill Road Runners is starting a Couch to 5K programme on Monday 8th January 2024, for complete beginners.  All you need to do is email us, or send a message via Facebook or Instagram expressing an interest in participating and then turn up at 18:25, for an 18:30 start, at Taunton’s College (we meet on the front lawn); there are secure bike facilities at the college that you can use, but we cannot park at the college (there is plenty of nearby on-street parking).  No up-front payment will be required (although, if you decide to join us early that would be great) until after the first two run-led sessions (week’s 1 and 2), at which point if you decide to continue we will ask you to join the club before the start of week three (22.01.2024), which for a non- affiliated member is just £18 for a full year of membership and all its many benefits (£35 if you want to join as a UKA affiliated member)! If you start the programme late then we will ask for payment after you have done two run-led sessions with us, but obviously the most benefit for you will be if you start the programme in week one and follow it continuously.

The programme takes ten weeks, with three sessions a week.  The first session of each week you will run with us on a Monday evening, led by one of our run leaders or coaches, and these will be on or around Southampton Common.  The second and third sessions of each week you will need to do in your own time (before the next Monday), although we would suggest setting up a Messenger or similar group (e.g., WhatsApp), so that you can arrange to meet up with other people participating in the programme and run together (taking into account your own personal safety).  For those who finish the ten-week programme (hopefully, everyone) we will arrange a graduation that will involve you running Southampton parkrun – a completely free 5K on Southampton Common, that is held each Saturday morning (09:00 start) 😊

So what will you need to get or do, if you decide to join us in early January:

  • The Couch to 5K App, which you can download for free on any modern Smartphone;
  • Running shoes (if you are on a tight budget check out Decathlon);
  • Running clothes, and think high visibility at this time of the year (again, if shopping on a budget look at Decathlon);
  • Head or body torch, for visibility (we would suggest looking online for these) – think, see and be seen;
  • Join our dedicated C25K group on Facebook;
  • To track your progress why not sign up for Strava; the free service is fine for most runners (and cyclists);
  • Enthusiasm and determination

The dates for the run-led sessions (all starting at 6:30pm) will be as follows:

Week 1: Monday January 8th 2024
Week 2: Monday January 15th 2024
Week 3: Monday January 22nd 2024
Week 4: Monday January 29th 2024
Week 5: Monday February 5th 2024
Week 6: Monday February 12th 2024
Week 7: Monday February 19th 2024
Week 8: Monday February 26th 2024
Week 9: Monday March 4th 2024
Week 10: Monday March 11th 2024

Graduation: Southampton parkrun tbc (sometime in March 2024)