5k to 10k Course

Every Wednesday for 10 weeks

Start Date: 11/09/2024
Start Time: 18:30

£10.00  If you are not a Striders (see note below)

5k to 60 minutes

What is it and who can join?

After our 5k Beginner course is finished we offer a course to get new runners running from 32 minutes to 1 hour continuous in 9 weeks. This course is based on the same lines as Couch to 5k, and features variations of timed-based running intervals mixed in with walking recoveries. The course is run by our qualified running leaders and UKA coaches who will be with you every step of the way and will always be showing support and encouragement

All runners on the course will be encouraged to run at an easy conversational pace, and there will be no emphasis on racing or ‘pushing’ people throughout the course.

We welcome anyone new to running to join in on the course, and even those who are regular runner looking to have a social run during the week. If you have been a regular runner and have been off injured for a few weeks we also welcome you to join.

As long as you can run comfortably for 30 min you are more than welcome to take part!
As per the beginners’ course, we strongly advise runners to repeat the session one more time during the week to help with the transition into the following week and to maintain fitness. In addition to doing the 5k to 60 minutes run twice a week, we also recommend you slot a third run in during the week of an easy 20-30 minutes as well.

How much does the course cost ?

There is a nominal fee of £10 to take part in the course which will be deducted from your subs if you join Striders at any point between now and the end of next March. The course is free to paid up Striders.

How can I join?

For guests who are not members of our club then please register and pay using the button at the top of this page. Please also ping an email to our Beginners Mailbox. We will send emails out to communicate any potential change in location or cancellation of the session in case of seriously bad weather, along with what the session will be for that week so you can repeat it.  Current Striders  please just Ping an email to register or to offer to help.

When and Where?

The course will be starting and finishing from Empingham Road playing fields (the same location as Beginners) in Stamford every Wednesday. from 6:30pm from September 11th 2024. Please not this is a change of venue from where this course was previously held. Please park in the small car park accessed from Empingham Road. Upon arrival, please make your way onto the field where you should find our coaches and leaders.

The session will start with a brisk 5 min walking warm up, followed by 5 minutes of drills. Once the session is complete we will do a 5 min walking cool down, followed by stretches. 

What to bring?

We will be running the course over the late summer/ autumn period and this will be the same for all future courses. It is therefore a requirement to bring along high viz material so you can be seen and safe. 

As the weather over winter may potentially be, well, wintery, it is also a strong recommendation to bring clothes that will keep you warm, comfortable and safe. These include but are not restricted to the following: Rain proof/wind proof jacket, gloves, running buff, summer hat (for rainy weather to keep rain off face) a hat to cover your ears when cold, long sleeve tops for under layers, running leggings/tights, good pair of running shoes and comfortable socks. Arm compression items may be useful to as if the weather is milder than expected these can be taken off and stored in pockets.  Compression tops can be useful as well for rainy weather as they help to keep your core dry.

We also recommend after rainy weather to bring a spare shirt to get changed into if you are driving up, and a hot drink/snack in car in case of worse than usual conditions as well.

 

Cameron Harris

Head Coach, Stamford Striders