Beginners Couch to 5k

Welcome to the new Striders Beginners' course, starting on Wednesday April 19th!

Are you a former runner looking to get back into a regular running routine? Someone looking to build some fitness and make a positive healthy change to your life? Or someone simply looking to try out something new? Then our free Couch to 5k course will be perfect for you! 

What is the course?

The course follows a similar format to the well-known NHS Couch to 5k programme.  Each week you will take part in short, time-based periods of running followed by walking recoveries. You will be in groups with our lovely, qualified running leaders and coaches, who will be helping you every step of the way.  As the weeks go on, and as your fitness and confidence improves, the course will adapt so that you’re gradually running more, and walking less. It’s structured in a way that makes it progressive, building on what you have done previously, and it is done at a very gradual pace to ensure your body slowly adapts to the sessions.

It’s very easy at this early stage to think running means going off fast and seeing how long you can hold it. This is, in fact, the opposite of what the course and our coaches will encourage. Beginner runners should be looking to run at an easy and relaxed pace, and the purpose of this course is to make you enjoy running and learn to run well. There will be no encouragement to race or push yourself hard. This isn’t a competitive environment, and our running leaders help you to feel confident as you progress.

Is this for me? 
This course is open to anybody looking to get into running and to build some fitness. It doesn't matter if you haven't run in a long time - the structure of the course is designed to accommodate those new to the sport. If you are already a regular runner who can run comfortably for 30 minutes or more, then our 5k to 10k course may be more suitable for you to try either solo, or when the course starts as group sessions. 

When, where and how long for?
The course starts at 18:30 on Wednesday April 19th 2023 and will run every Wednesday for 10 weeks. ( Keep an eye out on here and our Striders Facebook page for updates on exact start times)
The sessions will start at the playing fields off Empingham Road, Stamford, and, as the course progresses, you will be taken out around the surrounding areas of the town, always finishing back at the playing fields.

The address for the location is: Empingham Road Playing Fields, Empingham Road, Stamford, PE9 2SU. The car park entrance is off the A606 (Empingham Road) between houses about 100m down the road from the Danish invader Pub (on the same side). You’ll see gates that open onto a gravel car park.

On arrival at 6.30pm, please make your way to the centre of the field where you should see some running leaders in bright yellow vests.

If you live locally we recommend walking - it's a great warm up and will leave parking spaces free for those coming from further afield.

Do I need to register?

Yes please, ideally all participants need to be registered so that we have details of those who are taking part, it's quick and easy, just click on the button at the top of the page.

What to bring?

You'll need comfy trainers and, as it’s spring / summer, we recommend shorts or leggings and a vest or t-shirt-style top. You may want to bring a breathable cagoule-style running jacket which you can tie around your waist if things warm up. 

Don't worry about investing in expensive new kit, or about what other people will be wearing - focus on coming along and having fun.

We don't recommend running with a water bottle because this can compromise your running form (although we certainly won't stop you from carrying one). Drink plenty during the day and by all means bring a drink for after the session. 

Any Questions ?

Please ping an email to our dedicated Beginners Mailbox if you have any questions not answered by the information set out above.