Swinton Running Club Beginners Group
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Group Details |
Meet your UKA Coaches and Run Leaders |
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Meeting Place: Swinton Running Club
Swinton Football Club, Barton Road, Swinton, M27 5LJ Times: Wednesday 6:20pm for 6:30pm start. 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. It doesn’t matter how far, how long, or how fast you run – we don’t care and neither should you. After you’ve completed our 10 week plan you’ll be able to do your local parkrun with ease. Better still, you’ll feel fitter, stronger, and more positive. Because what you will have done, will be an achievement to celebrate. By now you’ll be asking, “so what’s the plan?”. • Starts Wednesday 14th May and ends Saturday 19th July 2025 with Worsley Woods parkrun “Graduation Run”. • Every session/run starts with mobilisation exercises and a brisk walk to warm up and ends with a brisk walk to warm down and stretches. • Wednesday sessions will always be with UKA coaches Ian and Paul and run leaders Teresa and Martyn, to set the exercise for the day, to help, advise (and push). • We will encourage you to meet for a Monday session, at the same times, on a less formal basis and it will be a repeat of the Wednesday session. This session will always be supported by UKA qualified coaches / run leaders. • You should always try to have a rest day between runs. • To make it work you will need to do at least one more run between Thursday and Sunday, either on your own or with friends from the group. • 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). • The schedule below is for guidance, it is your target. Some of you will want to go faster/further, others perhaps less. The course is led by UK Athletics qualified Coaches and Run Leaders. The programme fee is £15 per person. The course is only for people over Eighteen years of age. 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 walk, and will finish with a brisk walk and stretches. Week 1 Run 1 minute, walk 90 seconds, Repeat 8 times Week 2 Run 2 minutes, walk 1 minute, Repeat 7 times Week 3 Run 3 minutes, walk 1 minute, Repeat 6 times Week 4 Run 5 minutes, walk 2 minutes, Repeat 4 times Week 5 Run 7 minutes, walk 2 minutes, Repeat 3 times Week 6 Run 9 minutes, walk 2 minutes, Repeat 3 times Week 7 Run 11 minutes, walk 2 minutes, Repeat 3 times Week 8 Run 16 minutes, walk 2 minutes, Repeat 2 times Week 9 Run 32 minutes Week 10 Run 3.1 miles / 5Km |
Ian is a UKA Level 3 Coach and Paul is a UKA Coach in Running Fitness, whilst Teresa and Martyn have both completed the UKA Leaders In Running Fitness course.
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Important Notice
For safety reasons, the wearing of Headphones are NOT permitted whilst running with the Beginners Group.
You must be able to hear the Coaches instructions, and any traffic at all times.
You must be able to hear the Coaches instructions, and any traffic at all times.
