Taking to running can seem like a scary prospect, especially if you feel out of shape or unfit. The Couch to 5k in 9 weeks running program is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometres or 30 minutes in just 9 weeks
One of the hardest things about running is knowing where to start. We at Freedom Leisure Gwyn Evans know that simply getting up from the couch and attempting to run non-stop for an hour with no previous experience never ends well. It's a sure way to aching muscles and sore feet!
Couch - 5K starts at the beginning... We really do mean it when we say anybody can do this. The first week begins with a brisk 5 minute warm up walk to Alyn waters, followed by 60 seconds of running and 90 seconds of walking intervals for 20 minutes. Cool down is a brisk walk back to the centre.
"You can do anything for just one minute!"
The program will build you up from there with longer running sections and shorter walks until you can run non-stop for 5K (or 30 minutes)
Running was never my thing but i used Couch - 5K last year and it really does work. You start at the beginning with 1 minute run 1.5 minute walk intervals and it simply builds you up from there! Never more than you are ready for but just enough to push you to progress.Llinos Walker
All you need to bring with you is a pair of trainers, some weather appropriate exercise kit and a water bottle!
We provide a hi-visibility vest to make sure you are easily spotted! (If you have your own hi-visibility kit that you prefer to wear please do bring it along)
We can't promise blue skies or sunsets and nobody said it would be easy... But we can promise great company and an instructor dedicated to helping you achieve your goals.