A free 12 week course starting on the 28th January ending with an optional 5km race at Lytham Hall Parkrun.
The group is aimed at complete novices and open to anybody over 18. To join, you just have to turn up in suitable clothing and a pair of trainers.
Information Pack
We’ve created an information pack that you can download, containing the weekly plan, stretches and advice.
Main Session
We’ll be meeting in the cafe area of Thornton YMCA at 6.45pm and starting the warm up at 7pm. There will be a Run Leader in charge of the session with other members of the running club assisting and providing encouragement.
Other Sessions
We recommend going out for two extra sessions as well as the main Thursday evening session, this will help improve your fitness and stamina. It’s always easier to run with a group and for that reason, we’ve created a closed FaceBook group just for those on the beginners course. This group is intended to be somewhere you can give and receive encouragement to others taking part in the group and arrange with others where and when to do the extra sessions.
Warm Up
Before you begin a session, you need to warm up. The warm up includes skipping, high knees, heel flicks, swinging arms side to side and lasts for 5 minutes. This increases the heart rate and warms up the muscles and surrounding tissues and prepares your body for the coming session.
Cool Down
A cool down is important after each session. It contains static stretches which allows your heart rate to slowly come down and your muscles relax. It also aids the dissipation of waste products including Lactic Acid. Each static stretch should last approx 10-15 seconds.
Weekly Plan
|
Week |
Main Session | 2nd Session |
3rd Session |
|
1 |
5 x 1 min running, 90 secs recovery | 5 x 1 min running, 90 secs recovery | |
|
2 |
3 x 2 mins running, 2 mins recovery | 2 x 3 mins running, 2 mins recovery | |
|
3 |
2 x 4 mins running, 3 mins recovery | 1 x 5 mins running | 1 x 5 mins running |
|
4 |
2 x 5 mins running, 3 mins recovery | 1 x 7 mins running | 2 x 5 mins running, 3 mins recovery |
|
5 |
2 x 2 mins running, 90 secs recovery
1 x 10 mins running |
1 x 8 mins running | 1 x 12 mins running |
|
6 |
2 x 3 mins running, 2 mins recovery
1 x 12 mins running |
1 x 10 mins running | 1 x 14 mins running |
|
7 |
2 x 2 mins running, 2 mins recovery
1 x 15 min running |
1 x 15 mins running | 1 x 18 mins running |
|
8 |
5 x 1 min running, 1 min recovery
1 x 20 mins running |
1 x 15 mins running | 1 x 22 mins running |
|
9 |
1 x 25 mins running | 2 x 10 mins running, 3 mins recovery | 1 x 20 mins running |
|
10 |
1 x 30 mins running | 2 x 12 mins running, 3 mins recovery | 1 x 25 mins running |
|
11 |
1 x 35 mins running | 1 x 15 mins running | 1 x 15 mins running |
|
12 |
1 x 30 mins running | 5K Race – parkrun |