Couch to 5k

Couch To 5K LogoOur brilliant Couch to 5K programme gets bigger & better and this time it's back at;

Litherland Sports Park;
Wk Commencing Monday 13th January - Mondays and Wednesdays

Hesketh Park, Southport;
COMING IN 2020!

Designed to get you running non-stop for 30 minutes. Wpromise you, you can do it - the last programme ended on a high with participants running the Park Run 5k together!

This year, external funding will not be available to support the Couch to 5k programme and therefore participants will be asked to pay a £10 registration fee to cover the 20 sessions. 

Call us on 0151 934 2340 for further information, or just turn up and take part.  

WEEK 1
Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

WEEK 2
Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

WEEK 3
Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

WEEK 4
Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and a half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

WEEK 5
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.

WEEK 6
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.

WEEK 7
Begin with a brisk five-minute walk, then 25 minutes running.

WEEK 8
Begin with a brisk five-minute walk, then 28 minutes of running.

WEEK 9
Begin with a brisk five-minute walk, then 30 minutes of running.

WEEK 10
Begin with a brisk five-minute walk, then take part in a Parkrun 5K.

 


Last Updated on 04 March 2020