Beginners Programme

Due to popular demand, Wesham Road Runners are organising another beginners programme in the form of a Couch to 5k (C25K). However, places are limited and online registration for the course is required to guarantee you a place.

Please CLICK HERE to register

Our C25K course begins with a ‘meet & greet’ night on Wednesday 11th September at 6.20pm at Kirkham & Wesham Cricket Club.  Doors open from around 6.10pm and the bar will be open to help calm any first night nerves.  This is a casual night to put names to faces and provide you with some more information about the course. It also gives you the chance to meet the others who have signed up for the course. Don’t forget you need to register beforehand.

The actual running begins on 18th September, meeting at 6:20pm for a 6:30pm start.

Bring a drinks bottle (for after your run) and try not to eat during the hour prior to your run. Also please bear in mind you will get hot ‘n sweaty (even on a cold night), so don’t wrap up in too many layers. Don’t be afraid to ask one of the coaches for advice.

Background

The group is aimed at anyone with a basic level of fitness aged 18 or over.
To join in, you just have to register on the website, turn up in suitable clothing and a pair of trainers / running shoes.

Information Pack

We’ve created an information pack that you can download, containing the weekly plan, stretches and advice.

Main Session

We’ll be meeting at Kirkham & Wesham Cricket Club every Wednesday for an immediate start at 6.30pm.
There will be a UKA level 1 coach in charge of the session with other members of the running club assisting and providing encouragement.

Other Sessions

We recommend going out for 2 extra sessions as well as the main Wednesday evening session, this will help improve your fitness and stamina. It’s always easier to run with a group and for that reason, we recommend you use our Facebook page to contact each other, give and receive encouragement to others taking part on the course and arrange with others where and when to do the extra sessions.  Other member of the club often go out in smaller groups throughout the week and you’re also welcome to join them as and when you feel confident / able to do so.

Warm Up

Before you begin a session, you need to warm up. The warm up includes skipping, high knees, heel flicks, swinging arms side to side and lasts for approx 5 minutes. This increases the heart rate, warms up the muscles and surrounding tissues and prepares your body for the coming session.


Cool Down

A cool down is important after each session.
It contains static stretches which allows your heart rate to slowly come down and your muscles relax. It also aids the dissipation of waste products including Lactic Acid. Each static stretch should last approx 10-15 seconds.


Weekly Plan

This is a 10 week course. The plan can be found in the Information Pack download above.