New Couch-to-5k course starting April 15th 2023

 Abingdon AC couch-to-5k course SPRING 2023

Venue	Time	Notes
Rye Meadow (carpark just south of the Nag’s Head)	8 am weeks 1-4 8:45 am weeks 5-9	Parking available in Rye Farm carpark and the carparks opposite and in the town centre, but latecomers may find the nearest carparks full so best be early!! (Only 1 hour free these days & a ticket is still needed) No secure storage recommend keybelt/ bumbag/zipped pocket There is a pay toilet across the road

KIT

• Comfortable running shoes

• Comfortable clothes to run in

• (if applicable) sports bra for high-impact activities

• bumbag / waist belt / zipped pocket for keys etc

• parkrun barcode (week 4 and later) (gets you 10% off at Java & co!)

Safety and common sense

• Under-12s must be within arm’s reach of their parent/guardian at all times

• Please keep at least one ear headphone-free (ideally both)

• Give way to other road / path users and be aware of traffic etc

• Please remember to bring your medication (e.g. asthma relievers) where applicable

parkrun

parkrun is a timed, free, weekly 5k held all over the UK every Saturday at 9am (and internationally too). 

We will be training near the Abingdon parkrun and will be actually running it from about halfway through the course..

All are invited to join in on the “graduation” parkrun on Sat 10 June. However we can do graduation parkruns on other weeks if folk can’t make that day, so let us know nearer the time if this is the case. 

Please see here: http://www.parkrun.org.uk/abingdon/ to sign up (free and only has to be done once), to find out more, and to check for your results.

Sessions

We do run in unpleasant weather :D but in the very rare cases where it is too dangerous to get to the start, or to run, we will contact you and cancel - this hasn't happened yet though!

All sessions follow the same pattern:

1. Warm-up (high knees etc, 5 mins quick march)

2. Run/walk - see schedule below

3. Short cool-down walk

4. Stretches (e.g. http://www.nhs.uk/Livewell/c25k/Pages/how-to-stretch-after-a-run.aspx)

15 APR, SAT 8 – 8:45am C25k w1 (run 60 sec, walk 90 sec) x 7

22 APR, SAT 8 – 8:45am C25k w2 (90 secs run, 2 mins walk) x 6

29 APR, SAT 8 – 8:45am C25k w3 (90 secs run, 90 secs walk, 3 mins run, 3 mins walk) x 2

6 MAY, SAT 8 – 8:45am C25k w4 (3 mins run, 90 secs walk, 5 mins run, 2.5 mins walk) x 2

13 MAY, SAT 8:45 – 9:45am C25k w5 (run 5 mins, walk 3 mins) x 3

20 MAY, SAT 8:45 – 9:45am C25k w6 (run 5 mins, walk 3, run 8 mins, walk 3 mins, run 5 mins)

27 MAY, SAT 8:45 – 9:45am C25k w7 run 12 mins, walk 1 min, run 12 mins

3 JUN, SAT 8:45 – 9:45am C25k w8 run 28 mins

10 JUN, SAT 8:45 – 9:45am C25k w9 GRADUATION PARKRUN