Start Your Running Journey With Our Couch To 5K Programme
THE NEXT COURSE WILL TAKE PLACE AT 6:30pm MONDAY EVENINGS AT VICTORIA PARK, WIDNES STARTING ON 01 JULY 2024, FINISHING WITH PARKRUN GRADUATION ON SATURDAY 31 AUGUST 2024.
The C25K Programme will cost £9.99, which includes a Monday evening guided session each week for 9 weeks, Social Membership to Widnes Running Club for the current year to 31 March 2025 and a graduation event on completion of the programme.
For further information please email c25k@widnesrunningclub.com
To register, click below to complete a registration form
Widnes Running Club has been encouraging new runners since 2016. We’ve helped hundreds of people into a more active lifestyle, seen them grow in confidence as runners, and make new friends along the way!
Throughout the C25K course, you will have the support of trained Run Leaders. You will receive encouragement along your journey from peers in a dedicated Facebook group where you can share your runs, progress, stories, hints and tips and ask questions.
On completion of the 9 week programme, we all head to Widnes parkrun to complete a 5K in our “graduation” celebration. Many participants then come and join our regular run sessions.
Programme Structure
Each session should start with a brisk 5 minute walk to warm up and finish with a 5 minute walk to cool down.
Do not skip the warm up and cool down, they are very important in preventing injuries, helping your body prepare for exercise before and recover afterwards.
Guided sessions are held at 6:30pm each Monday at Victoria Park, Widnes.
Guided sessions are shown in BOLD. Other sessions should be completed in your own time and don’t have to be on a Wednesday and Friday. We recommend leaving a rest day between each session so these could for example be done on Wednesday and Saturday, or Thursday and Saturday.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
|
1 |
Run 1 min Walk 1½ min Repeat for 20 mins |
Rest |
Run 1 min Walk 1½ min Repeat for 20 mins |
Rest |
Run 1 min Walk 1½ min Repeat for 20 mins |
Rest |
Rest |
|
2 |
Run 1½ min Walk 2 min Repeat for 20 mins |
Rest |
Run 1½ min Walk 2 min Repeat for 20 mins |
Rest |
Run 1½ min Walk 2 min Repeat for 20 mins |
Rest |
Rest |
|
3 |
Run 1½ min Walk 1½ min Run 3 min Walk 3 min Repeat for 20 mins |
Rest |
Run 1½ min Walk 1½ min Run 3 min Walk 3 min Repeat for 20 mins |
Rest |
Run 1½ min Walk 1½ min Run 3 min Walk 3 min Repeat for 20 mins |
Rest |
Rest |
|
4 |
Run 3 mins Walk 1½ min Run 5 mins Walk 2½ min Run 3 mins Walk 1½ min Run 5 mins |
Rest |
Run 3 mins Walk 1½ min Run 5 mins Walk 2½ min Run 3 mins Walk 1½ min Run 5 mins |
Rest |
Run 3 mins Walk 1½ min Run 5 mins Walk 2½ min Run 3 mins Walk 1½ min Run 5 mins |
Rest |
Rest |
|
5 |
Run 5 mins Walk 3 min Run 5 mins Walk 3 min Run 5 mins |
Rest |
Run 8 mins Walk 5 min Run 8 mins |
Rest |
Run 20 mins |
Rest |
Rest |
|
6 |
Run 5 mins Walk 3 min Run 8 mins Walk 3 min Run 5 mins |
Rest |
Run 10 mins Walk 3 min Run 10 mins |
Rest |
Run 25 mins |
Rest |
Rest |
|
7 |
Run 25 mins |
Rest |
Run 25 mins |
Rest |
Run 25 mins |
Rest |
Rest |
|
8 |
Run 28 mins |
Rest |
Run 28 mins |
Rest |
Run 28 mins |
Rest |
Rest |
|
9 |
Run 30 mins |
Rest |
Run 30 mins |
Rest |
Rest |
parkrun 5k Graduation! |
Tips on progression
- The programme is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping.
- You should try to do three runs per week. For most weeks this will be the same routine for all three runs. In weeks 5 and 6 there are different routines for each day.
- The pace of the nine-week running plan has been tried and tested by thousands of new runners, so you can trust the programme.
- Structure is important for motivation, so try to allocate specific days of the week for your runs, and stick to them, building in a rest day between each session.
- Rest days are critical. A rest day in between each run will reduce your chance of injury and also make you a stronger, better runner. Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.
- Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints). Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support. Always do the the five-minute warm-up walks before each run, and check that your running shoes are offering good support.
- You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.