Windle Valley Runners
Windle Valley Runners
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  • Home
  • About Us
    • About Us
    • Our News
    • Gallery
    • Honours Board >
      • Club Champions
      • Club Trophy Winners
      • Club Records
    • Privacy Notice
  • Running Diary
    • Club Runs
    • Cross Country Fixtures
  • Run With Us
    • Join The Club
    • New To Running
    • Couch to 5K
    • Monthly 10K Handicap
  • Mainly For Members
    • Newsletters
    • Race results >
      • All Open Races
      • Monthly 10K Handicap
      • Parkrun
      • Cross Country League (TVXC website)
    • Volunteering Opportunities
    • Member Recommended Races
    • Sample Training Plans
    • WVR Focus Races
    • Club Kit >
      • Club Running Shirts
      • Order a Hoodie
    • Just Joined? Read These >
      • Running With The Club
      • Monthly 10K Handicap
      • Cross-Country League
      • London Marathon
      • Club Championship
      • England Athletics Membership
      • Volunteering
      • The Committee
      • Windle Valley Online
      • Membership Renewal
    • Send Us Your News
    • Club Rules and Documents >
      • Code of Conduct
      • Competition Rules
      • Club Constitution
      • Risk Assessment (inc Covid-19)
  • Pairs Relay
    • Info and Entry Form
    • Results and Photos
  • Contact
    • Contact Us
    • Join The Club
    • #RunAndTalk
    • Useful Links
    • Website

Couch to 5K for Beginners


Couch to 5K
Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
The Couch to 5K programme (C25K) will help you gradually work up towards running five kilometers in just ten weeks.
The Windle Valley Runners' Couch to 5K programme
The programme we run is based on the NHS Couch to 5K, which has been successfully used by many thousands of novice runners over recent years. It is suitable for absolute beginners, or for people wanting to return to running after a break. 
Our programme consists of group sessions run at Ascot. Each session is led by an experienced Windle Valley running coach, assisted by volunteer helpers from the club. They are there to help you throughout each session, and give you tips and encouragement as you progress. 
How does the programme work?
The plan involves 3 runs a week, with a day of rest in between each, and a different exercise schedule for each of the 9 weeks. Week 10 finishes with a local 5K parkrun.
Each day's schedule involves running intervals alternated with walking intervals, and each week you build up the amount of running and reduce the amount of walking.
By week nine you should be able to run for 30 minutes, or five kilometers, without stopping. In week ten we practice a bit more then finish off with a 5Km parkrun
Ascot Racecourse
We run the programme at Ascot Racecourse, where a two kilometer tarmac circuit provides a safe traffic free environment for us all to enjoy.
Picture
"I have tried C25K on my own before, without succeeding. Doing the sessions in a group made so much difference, and helped me keep going to the end."
Dates and Cost
Our next programme will start on Monday 15th May at 7.00pm and conclude with a local parkrun TBA.
The sessions will take place on Mondays, Wednesdays and Fridays at 7.00pm every week.
Don't worry if you might not get to every session. If you have to miss any sessions due to other commitments, the Couch to 5K app will help you to make them up - see the box below.
​The cost for the programme is £25, which covers all 30 sessions.
Facebook Group for Couch to 5K
We have a Facebook Group to support you through the programme, "Ascot Beginners' Running Group". On the group you can chat and share with your fellow runners, and we will keep you up to date with any new information about the programme.
Click on the link to go to the group: Beginners Running Group Ascot | Facebook
The Couch to 5K App
​
The Couch to 5K app from the NHS gives you a choice of coaches and helps you track your progress.
You will be be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.
  • download the app from App Store
  • download the app from Google Play
Enrol for Couch to 5K

To enrol for the Couch to 5k course, click on the link below, which will take you to the enrolment and payment page via Eventbrite:

Click Here ​

Windle Valley Runners - A Club For People Who Love To Run


Tuesdays 7.00pm

Intervals Training

Thursdays 7.00pm

5-7 Mile Run

Saturdays 9.00am

 parkrun

Sundays 9.30am

Group Run