Hello and welcome to the LEL Couch to 5K

Each week we all join together and focus on your next steps with the 9 week programme, we will be meeting at the Leisure Centre for 6:45 pm !

We use West Park to train so please remember respect others and try and keep to the left watching out for cyclists and dog walkers. It is also important to be seen when running at night, you can buy cheap hi viz bibs or tops from sports shops or flashing lights! 

Week One a new Begining and a new Life, Smell the fresh air and meet new friends ,Remember when you finish your exercise take 5 minutes to stretch and relax.

Week One Example

We will start will a gradual warm up session of moving arms and legs and a slow walk to jog activities to increase the heart rate and get your body ready to start the session.

1. On The whistle we will RUN / Fast WALK for 1 minutes

2. On the next whistle we stop and recover for 90 Seconds, this we repeat Eight Times

At the end of the session we will then start to cool your body down by slow arm and leg movements and dynamic and static stretches.

Then give yourself a pat on the back week One is done. It is the upto you to continue your exercise for 2/3 more times during that week as HOMEWORK! Make sure you train alternate days with rest days in between.

If your struggling please contact us or ask us at the end of the sessions, we are here to help you.

Session plans will be handed out on the night or on facebook page to print / stick to your Fridge or notice board accessible for you. If you miss a week, we ask you try to keep doing the plan and rejoin us the following week where possible.

Let's get running all and reach for that 5k target all.