Free Running Programme for Young People and Adults with Additional Needs who are able to run independently

Learn to Run for 2 Miles in 10 Weeks! Postponed until further notice

Event details

18th April – 20th June 2020

Couch to 2 Miles for Young People and Adults with Additional Needs who are able to run independently

The venue is Witton Park, Blackburn. We meet in the C25K compound which is just off the main car park at Witton Park Arena.

  • Meeting every Saturday at 9am from 18th April to 20th June 2020

Run Leader

Nigel Dixon and Team!

CELEBRATION RUN : Saturday 20th June 2020

  • 11:30am

More Information

Please telephone Nigel Dixon on 07919 628169

Download Poster

Please click here to download our poster to help promote this Free Running Programme

Registration

[Form id=”7″]

Couch to 2 Miles Plan

Week one

  • Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking (8 x), for a total of 20 minutes. Finish with a 5-minute walk to warm down

Week One Homework

A brisk 10 minute walk x 2

Week two

  • Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking (x6), for a total of 20 minutes. Finish with a 5-minute walk to warm down

Week Two Homework

A brisk 15 minute walk x 2

Week three

  • Begin with a brisk 5-minute walk, then two repetitions of 2 minutes of running, 90 seconds of walking, 3 minutes of running, 90 seconds of walking. Finish with a 5-minute walk to warm down

Week Three Homework

A brisk 20 minute walk x 2

Week four

  • Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2 minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running. Finish with a 5-minute walk to warm down

Week Four Homework

A brisk 20 minute walk x 2

Week five

    • Begin with a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running. Finish with a 5-minute walk to warm down

Week Five Homework

A brisk 20 minute walk x 2

Week six

  • Begin with a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running. Finish with a 5-minute walk to warm down

Week Six Homework

A brisk 20 minute walk x 2

Week seven

  • Begin with a brisk 5-minute walk, then 10 minutes of running, 5 minutes of walking, 10 minutes of running. Finish with a 5-minute walk to warm down

Week Seven Homework

A brisk 20 minute walk x 2

Week eight

  • Begin with a brisk 5-minute walk, then 20 minutes of running, with no walking. Finish with a 5-minute walk to warm down

Week Eight Homework

A brisk 20 minute walk x 2

Week nine

  • Begin with a brisk 5-minute walk, then 20 minutes of running. Finish with a 5-minute walk to warm down

Week Nine Homework

A brisk 10 minute walk x 2

Week ten

  • 2 mile Celebration Run

Tips for those undertaking the plan outside of Blackburn Couch to 5K

  • The programme is designed for beginners to gradually build up their running ability to be able to run 2 miles without stopping.
  • The pace of the ten-week running plan is sensible and gradual, so you can trust the programme.
  • You can, however, repeat any one of the weeks until you feel physically ready to move on to the next session.
  • Structure is important for motivation, so try to allocate specific days in the week for your runs/walks and stick to them.
  • Rest days are critical. A rest day in between each run/walk will reduce your chance of injury and will also make you a stronger, better runner.
  • Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.