Beginners Program
Due to popular demand, Thornton Cleveleys Running Club (TCRC) are organising another beginners programme in the form of a Couch to 5k (C25K). However, places are limited and online registration for the course is required to guarantee you a place.
Register For The C25K Here << BOOK C25K SESSION HERE
The actual running begins at 6:15pm. Bring a drinks bottle (for after your run) and try not to eat during the hour prior to your run. Also please bear in mind you will get hot ‘n sweaty (even on a cold night), so don’t wrap up in too many layers. Don’t be afraid to ask one of the leaders for advice.
Background
The group is aimed at anyone with a basic level of fitness aged 18 or over.
Please turn up in suitable clothing and a pair of trainers / running shoes.
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 approx 5 minutes. This increases the heart rate, 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
This is a 10 week course. 9 weeks undertaking the program and on the 10th week it will be time to graduate as below
Goal
We will be encouraging those of you who wish to run a 5km at the conclusion of the course, to take part in Parkrun.
This is free and is held every Saturday at 9 am. There will be more information about this as you progress on your C25K journey.