Returning Tuesday 20th February 2024🤩
Have you thought about running but don’t know where to start?
Maybe you have heard about the popular Couch to 5k programme but don’t want to run on your own.
Join Eastbourne Rovers to undertake the Couch to 5k programme in a friendly group setting.
- Couch to 5k plan in a friendly group setting
- 9 week programme
- Suitable for complete beginners and returners to running
- Tuesday and Thursday evenings starting February 20th 2024
- Low cost membership
Our Couch to 5K programme runs alongside regular club runs so you will be able to meet the rest of the group. It will start 20th February 2024.
Most of our runs start from Eastbourne Sports Park, please check the programme below. One of our Leaders in Running Fitness will take you out on the paths and fields around the Sports Park, closely following the NHS Couch 2 5K programme, slowly building you up to be able to run consistently for 30 minutes over the course of the 9 weeks. As well as training on Tuesday and Thursday, to follow the programme properly you should do a third session as “homework” at the weekend.
If you have any health concerns, you should ask your GP for advice.
At the end of the 9 weeks we will aim to run a 5k non-stop together at Eastbourne parkrun.
Sign up via our membership page, choose the Couch to 5k category.
FAQ
Will I be quick enough?
What should I wear?
For the winter programme, wear something bright and consider bringing a torch.
I can only make Tuesday or Thursday, not both...
How much does it cost?
If you wish to continue your membership after the Couch to 5k, a Road Runners membership is just £44 per year.
What if I progress to 5k before the programme ends?
What happens at the end of the programme?
Your 9 week Couch to 5k programme!
Tuesday and Thursday will be with the group, you should aim to do the third session of the week at the weekend as homework. Check the main Road Runners timetable carefully for the meeting point.
Tuesday Official club session. Meet at 18:30 | Thursday Official club session. Meet at 18:30 | Weekend Homework | |
Week 1 | 5 minute brisk walk to warm up 8 x 1 minute runs, 8 x 1:30 walk recoveries 5 minute walk to cool down | 5 minute brisk walk to warm up 8 x 1 minute runs, 8 x 1:30 walk recoveries 5 minute walk to cool down | 5 minute brisk walk to warm up 8 x 1 minute runs, 8 x 1:30 walk recoveries 5 minute walk to cool down |
Week 2 | 5 minute brisk walk to warm up 6 x 1:30 minute runs, 6 x 2:00 walk recoveries 4:00 walk to cool down | 5 minute brisk walk to warm up 6 x 1:30 minute runs, 6 x 2:00 walk recoveries 4:00 walk to cool down | 5 minute brisk walk to warm up 6 x 1:30 minute runs, 6 x 2:00 walk recoveries 4:00 walk to cool down |
Week 3 | 5 minute brisk walk to warm up 1:30 run, 1:30 walk 3:00 run, 3:00 walk Repeat! 5:00 walk to cool down | 5 minute brisk walk to warm up 1:30 run, 1:30 walk 3:00 run, 3:00 walk Repeat! 5:00 walk to cool down | 5 minute brisk walk to warm up 1:30 run, 1:30 walk 3:00 run, 3:00 walk Repeat! 5:00 walk to cool down |
Week 4 | 5 minute brisk walk to warm up 3:00 run, 1:30 walk 5:00 run, 2:30 walk 3:00 run, 1:30 walk 5:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 3:00 run, 1:30 walk 5:00 run, 2:30 walk 3:00 run, 1:30 walk 5:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up. 3:00 run, 1:30 walk 5:00 run, 2:30 walk 3:00 run, 1:30 walk 5:00 run 5:00 walk to cool down |
Week 5 | 5 minute brisk walk to warm up 5:00 run, 3:00 walk 5:00 run, 3:00 walk 5:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 8:00 run, 5:00 walk 8:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 20:00 run 5:00 walk to cool down |
Week 6 | 5 minute brisk walk to warm up 5:00 run, 3:00 walk 8:00 run, 3:00 walk 5:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 10:00 run, 3:00 walk 10:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 25:00 run 5:00 walk to cool down |
Week 7 | 5 minute brisk walk to warm up 25:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 25:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 25:00 run 5:00 walk to cool down |
Week 8 | 5 minute brisk walk to warm up 28:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 28:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 28:00 run 5:00 walk to cool down |
Week 9 | 5 minute brisk walk to warm up 30:00 run 5:00 walk to cool down | 5 minute brisk walk to warm up 30:00 run 5:00 walk to cool down | Graduation! Eastbourne parkrun 5K Run a continuous 5K Cake & coffee after! Meet at: Eastbourne parkrun Shinewater Park W3W location: ///drape.boom.shaky |