Couch to 5k Run & Stretch Course
with Melanie Hayes
Saturdays 8.00 am 9.30 am
Pre-book £81.00 (£54.00 concessions), 9-week course
483a Barlow Moor Road
Unfortunately this class is not suitable for people with major injuries or illness.
- Beginners (Level 0)
- All Levels
The couch to 5k programme is specifically designed by the NHS to get just about anyone off the couch and running 5k in 9 weeks. It has been successfully tried and tested by thousands of new runners with the help of support materials on their website to keep new runners motivated and on track.
The programme is based on running 3 times per week, starting at week one with a 5 minute brisk walk followed by 20 minutes of alternating 1 minute of walking and 1 and a half minutes of running. The length of running time then builds gradually week by week until week 9 where you will be running continuously for 30 minutes.
In this combined running and stretching programme we will meet each Saturday at The Yoga Rooms to set off for one of your 3 weekly runs. We will work through the programme as a group, allowing you to meet fellow new running buddies and potential training partners to join you on your other 2 weekly runs. A Facebook group will be set up to enable participants to communicate with each other and provide each other with support and encouragement throughout the programme. Having companions while you run really helps with motivation and perseverance!
Running as part of a group also provides an important element of safety. Nobody will ever be left behind and routes are carefully pre-planned to ensure the safety of the group.
Once we have completed the run/walk session we will return to the studio and work through a simple stretching sequence designed to complement and support your progress in running. This will focus on stretching off the body and some gentle core strengthening to prevent any potential injuries. You will not need to have any prior yoga experience as all the postures will be demonstrated and explained clearly with different variations available.
The final week will give you the opportunity to run Stretford Parkrun on Saturday 17th November. This is a free, timed 5k event that starts at 9am and is open to all levels of runners & walkers. Registration for this is required if it is your first parkrun. We will meet before the event starts to guide you through the process and provide pacing for anyone who wants to push themselves towards a specific time. This may seem ridiculous now, but after 9 weeks of steady progress you may be surprised at how competitive you could become!
For anyone who feels like celebrating afterwards we will go for breakfast nearby.
It is advisable to wear trainers that give you an appropriate level of support and some form of high visibility clothing but other than that you will not need any specific equipment just comfortable clothing and a bottle of water.
Running whilst listening to music or with headphones in is not recommended for safety reasons.
Be sure to bring warm clothing for after the run as the body can cool down quickly. This can be left at The Yoga Rooms while we are out running.
In the event of adverse weather conditions a running session may not be appropriate. In this eventuality a stretch class will be held instead.
Please advise us of any medical conditions or injuries when signing up so we can make sure we can accommodate you safely.
About the group leader
Mel is a qualified triathlon coach and has been coaching complete beginners to experienced athletes to run distances from 5km to ultra races for nearly 20 years. She is the senior and juniors track coach at Manchester Triathlon Club. She has run numerous running races herself from 5km to 50 mile ultras, as well as being an age group athlete for the Great British Age Group Triathlon Team. She is currently the World Long Course Duathlon Champion in her age group as well as recently coming 5th overall in her age group in the World Triathlon Championships in June this year. Ultimately though Mel just loves to share her knowledge, and the joy and pleasure that running can give you. Whether you have never run before or have done a bit of running and need some more encouragement and motivation to reach your goals.