(OR)C25k!
Couch to 5k

We’re not running a C25k at Overseal Running Club right now, but email us for info on our next one oversealrunningclub@facebook.com!

The information below relates to the last C25k and so will give you an idea of how the course works.

What is (OR)C25k?

Couch to 5k is a programme designed to help you get from being a non-runner to completing a 5k (3.1 miles) in 10 weeks!

It may sound daunting, but the programme works up gradually with lots of walking to begin with and there is a friendly atmosphere with a wide range of abilities!

There may also be cake…

How far do you go, and how long do you run for?

Each session is 5k, starting off with more walking than running (the first session involves phases of 3 minutes walking then 30 seconds running repeating). The sessions gradually build up the running time and reduce the walking time, and we’re confident that if you put the effort in, you’ll be able to run the whole 5k by the end.

The sessions vary week by week as follows:

Week Warm up Walking time Running Time
1 5 min
Brisk Walk
3 min 30 seconds
2 5 min
Brisk Walk
3 min 1 min
3 5 min
Brisk Walk
3 min 1 min
30 seconds
4 5 min
Brisk Walk
2 min 2 min
5 5 min
Brisk Walk
1 min
45 seconds
3 min
6 5 min
Brisk Walk
1 min
30 seconds
4 min
7 5 min
Brisk Walk
1 min 5 min
8 5 min
Brisk Walk
1 min 5 min
9 5 min
Brisk Walk
30 seconds 5 min
10 5 min
Brisk Walk
30 seconds 5 min

What do I need?

You don’t need much specialist kit. Just some clothes that you’ll be warm and comfortable to run in. More information can be found here.

How much does it cost?

ORC’s c25k programme costs £10, which contributes to your first year’s membership, should you choose to join the club. Membership is £15 per year.

Where do we meet/go?

For the first six weeks, sessions start from the Village hall in Overseal.

Route 3,548,773 - powered by www.wandermap.net

From week 6 onwards, Sunday sessions (and only Sunday sessions!) will start from the Conkers Waterside Center (Canal Basin, Bath Yard, DE12 6BA)

Route 3,552,164 - powered by www.wandermap.net

What happens at the end?

For the last week (this year it’s the 24th March 2018), everyone is invited to join us for the Parkrun as your graduation challenge. You don’t need to run the whole thing to pass, but if you’ve been sticking to the course, we’re really confident you’ll be able to!

Parkrun is a free weekly 5k held across the country every Saturday at 9.00am. Our nearest is at Conkers. Although not strictly enforced, it is preferable to register and print off a barcode. If you’re an ORC member or on the C25k programme, you can set your club to ‘Overseal Running Club’ and see how others have got on. There’s loads more info on the parkrun website.

Also, you get a free T-shirt when you get to 50, 100 or 250 Parkruns!


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