The NEW summer beginners programme will be starting again on the 25th April 2017. Don't forget to print out your form and bring along with you.

Please print out and complete this form - click here

Bring it with you along with £15 to join the club

The Course is run over 8 weeks and led by trained UK athletics run leader's

 

Beginners' guide

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!).

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 one min. Repeat ten times. Do three times a week.

Week 2 Run two mins, walk one min. Repeat eight times. Do three times a week.

Week 3 Run three mins walk one mins. Repeat seven 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 two min. Repeat two times. Do three times a week.

Week 7 Run 15 mins, walk one min, Repeat two times. Do three times a week

Week 8 Run 30 mins continuously.

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 use the Contact Us page.

 

Spring 2016 Beginners Group