Couch to 5K 2024

Buckley Runners Couch to 5K Programme 2024

We have had a fantastic response and look forward to seeing you all on Tuesday 16th April. Our meeting place will be on the corner by the access road to Buckley Sports Centre and Elfed High School, by the junction of Mill Lane and Hawkesbury Road.

As parking in the area is limited, it would be appreciated if you could arrive early. Please DO NOT park in the surgery/pharmacy car park off Alltami Road as it is not for public use and will be locked. Please also AVOID parking on the pavement next to the common on Hawkesbury Road as this will be part of our run area.

We will meet you from around 6pm for a 6:30pm start. Please pass this on to anybody who may be attending and may not have seen the message themselves.

Rob and Nicole

Nicole and Rob, who will be leading the Couch to 5K programme

Buckley Runners Couch to 5K group

By the end of this programme, we hope you will enjoy running and be able to run 5 kilometres (3.1 miles) without stopping and without undue stress.

• Starts Tuesday 16 April and ends Saturday 15 June 2024 with Wepre parkrun “Graduation Run”.
• Every session/run starts with mobilisation exercises and a 5-minute brisk walk to warm up and ends with a 5-minute brisk walk to warm down and stretches.
• Tuesday and Thursday sessions will always be with one/several run leader(s) to set the exercise for the evening, to help, advise (and push). Your main run leaders are Nicole and Rob, assisted by a range of other Buckley Runners
• Thursday sessions will generally be a repeat of Tuesday’s session.
• To make it work you will need to do one more session over the weekend.
• You should always try to have a rest day between runs.
• Each training session is approximately 40-45 minutes.
• We will set up a WhatsApp group to support you (we will need your mobile number that will be visible to other members of the group so this is obviously optional in case you don’t want people to know your number).
• The schedule below is for guidance, it is your target. Some of you will want to go faster/further, others perhaps less.

The programme fee is £5 per person which includes non-competitive membership of Buckley Runners until the end of March 2025.

Remember, cheating is allowed, but does tend to lead towards failure! 😉

NOTE – All sessions start at 6.30pm.

We will always start with mobilisation exercises and a brisk 5-minute walk, and will finish with a brisk 5-minute walk and stretches.