Couch to 5k

• Duration: 9 weeks, meeting every Monday at 6:20 PM
• Location: Butterfly gates at West Park car park, Long Eaton
• Dates: we run the programme bi-annually in winter/spring and summer/autumn.
• Next Programme: Starts Monday 10 August 2026

• It’s Free
• For All Abilities: We welcome all levels and ages, from beginners to those getting back into running. 12- 16 year olds must be accompanied by an adult who always remains with them during the sessions. Please register a young person separately (using a different email address).
• Supportive Community: Running together makes the journey easier, more enjoyable, and you’ll make new friends along the way.
• Running can boost your mental health as well as your physical health. Many runners find that running relieves stress, improves their mood, and builds confidence. Remember to enjoy the journey, not just the destination!

• 1. Click this registration link
• 2. Select Your Dates: When you sign up, please tick all the dates you plan to attend. This helps us plan. Please only sign up if you can attend week 1 and/or week 2.
• 3. Confirmation: Close to the start date, you’ll receive an email with details for the sessions. Make sure to check your emails for any updates or reminders as the start date approaches. Please check your junk mail folder before contacting us.

• What Should I Bring to My First Session? Comfortable Trainers: Don’t worry about having the latest gear. Just wear comfortable trainers that support your feet well. Layers of Clothing: Dress in light layers that you can add or remove as needed, especially on colder evenings. Water Bottle: Hydration is important, so bring any type of water bottle you have. What if I Don’t Have ‘Running Clothes’? No problem! Just dress comfortably in what you have. The most important things are supportive trainers, a few layers, and an attitude ready to start moving. Supportive Bra for women!
• What Should I Eat and Drink Before the Session? Eat something light a couple of hours before running. Pre-Run Snacks: a small snack with simple carbs (e.g., a banana or slice of toast) about an hour before is often enough. Hydrate with water before, during and after the session. Post-Run Recovery: Eating a balanced meal with protein and carbs within an hour after running can help with muscle recovery.
• I’m Nervous and Not Sure I’ll Keep Up: This is a common concern. Most people feel a little nervous, especially at first. Rest assured, this group is designed for beginners, and everyone works at their own pace. You’re not alone, and we’ll support you every step of the way.
• What If I Miss the First Week? No worries! If you miss the first week, just come along to the second week. Our sessions gradually increase in difficulty, so you’ll be able to jump in at week 2.
• What Should I Expect at Each Session? Arrive around 6:20 PM so we can take the register and answer any questions. We start with a group warm-up at 6:30 PM, followed by the main session, and finish with a cool-down and stretch. The first few sessions are mostly walking with a little jogging, and we’ll gradually increase the running. The session is explained clearly at the start. We aim to finish at 7:30pm

• Attend Regularly: Each session builds on the last, and showing up weekly will keep you on track. However, if you miss a week please do not stop, just come along to the following week.
• Do a Midweek Run: We’ll give recommendations for a short walk/run to do between sessions to keep progressing.
• Join the WhatsApp community set up for participants: Connect with others in the programme, ask questions and get updates. Joining instructions will be in the welcome email sent closer to the start date.
• Build a Running Routine
• Set Realistic Goals: Start with small, achievable goals to keep your motivation up, like running a specific distance without stopping. Track Progress: Use an app, journal, or spreadsheet to track your runs. Seeing improvements over time can be a huge motivator!
• Setbacks can be common but please talk to a leader if you encounter any and need advice.
• Rest and Recovery: Rest days are crucial for progress and avoiding burnout. Listen to your body, and don’t worry if you need to take a break. Consistency over time is what matters most.
• Stay Motivated: Consider doing your mid-week homework sessions with other members from the programme. Shout out for running buddies in the programmes communication channels are frequent.

New members are always welcome, contact -membership@longeatonrunningclub.com

• info@longeatonrunningclub.com
• West Park Clubhouse,
  West Park,
  Long Eaton,
  Derbyshire
  NG10 4AA