Wednesday 22 March 2023

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


Wednesday 13 July 2022

New C25k Course Starting September

Free couch to 5k course, Sept & Oct, 8 weeks, Details here:

 https://docs.google.com/document/d/1N83jveeOGmfJGFhn2vC0QYhRFpldfPGkZ5QyczvXIHE/edit?usp=drivesdk

Tuesday 22 October 2019

New C25k Course Starting November

Details here:
https://docs.google.com/document/d/1N83jveeOGmfJGFhn2vC0QYhRFpldfPGkZ5QyczvXIHE/edit?usp=sharing

sign up link here:
https://forms.gle/72EsieRz2LKctNYW8

Sunday 31 March 2019

New Couch To 5k (c25k) course starting beginning of May



A new course will start this May and you can sign up now using our online form.

This is a free course for beginners, (or returners), working up to running 5km (3.1 miles).
View the details about the course, including session details and safety information.

If you'd like to ask any questions, either comment below, or contact us at abingdonacbeginners@gmail.com.

Monday 27 August 2018

Couch to 5K course starting 6 October 2018

A new course will start this autumn and you can sign up now using our online form.

This is a free course for beginners, (or returners), working up to running 5km (3.1 miles).
View the details about the course, including session details and safety information.

If you'd like to ask any questions, either comment below, or contact us at abingdonacbeginners@gmail.com.

Friday 28 July 2017

New Couch to 5k course starting 2nd September

Edit: WE ARE NOW FULL.
Thanks to everyone who has signed up - we'll email you shortly.
If you want to go on the waiting list, fill in the form   ... here. There are usually some dropouts for various reasons and most people who join a couple of weeks later do just fine.


As ever, a free course for complete beginners, working up to running 5k (3.1 miles).
All details here.
If you've read through all that and still have questions, mail abingdonacbeginners@gmail.com.
Looking forward to running with you in September and October!

Monday 6 March 2017

JogWantage starting new C25K course

For all those folks asking "when's the next C25k course?" - well, those lovely people at JogWantage (they are from the local running club White Horse Harriers and we see them out and about at events, so we know them and they are lovely) are doing a C25K course starting in April - see https://groups.runtogether.co.uk/JogWantage for details. It's not free but it's cheap!