The first session is your initiation to running and assumes that you have done no running at all or for a very long time.

This session shall consist of the following:

1. Dynamic warm up excersises for 7 to 10 minutes
2. 1 minute run followed by 1 minute walk repeted 10 times. a total of 20 minutes
3. Static stretch exesices to cool down for 7 to 10 minutes.

You will then progress through 8 weekly sessions building up to running 5 Kilometers on the last session.

As well as the group sessions on a Wednesday evenining you will also be required to do two more runs per week so that you can steadily and consistently improve your fitness.

The final sesssion will be a celebration of your achievement and a presentation will be arranged after the run with free food.