Beginners guide

New Beginners Progamme starting 27th April 2010 7.30pm at Hungerford Rugby Club

Since the club started in June 2007 we have always encouraged new runners to join the club. We have run several successful beginners programmes which aim to have complete beginners running 5K in 8 weeks.

Many of the beginners who have completed the programme have gone on to compete in organised races ranging in distances from 5K to 13.1 miles! It does work and is an excellent way to feel fitter and healthier in just 8 weeks (and meet like-minded people!).

Our next beginners programme starts on Tuesday 27th April . The programme is aimed at complete beginners but we can adapt it depending on peoples individual fitness and previous running experience.

The Programme

• Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
• Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
• Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
• Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
• Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
• Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
• Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
• Week 8 Run 30 mins continuously.

This schedule would be suitable for anyone who may have entered the Swindon Race for Life 5K on 24th/25th July or the Newbury 5K Race for Life on the 11th July. Go on give it a go..you won't regret it.

There are changing facilities at the Rugby club but the majority of us come already in our running gear, there are toilet facilities available. We recommended wearing some well cushioned running shoes and you will be shown some basic stretches and given other useful information about staying fit and injury free!

For any further information please email Mandy Rouse