Couch to 5k Run & Yoga Course
with Nicole Hogarth
Fridays 7.30 pm 9.00 pm
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 yoga programme we will meet each Friday 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 especially as the evenings will still be quite dark at this time of year. 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 yoga 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 consist of a gentle yoga session on the Friday evening and the opportunity to run Stretford Parkrun on Saturday 10th March. 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.
About the group leader
Nicole is a qualified run leader with England Athletics and has led many groups within her own running club as well as completing 2 marathons herself. She is also a qualified yoga teacher who teaches weekly classes at The Yoga Rooms and at other locations in Heaton Mersey and Whalley Range. Nicole enjoys sharing her knowledge with others and helping people to work towards and achieve their goals.
It is advisable to wear trainers that give you an appropriate level of support and some form 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 yoga 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.