We'll be having a meet and greet session at 10.00am in Overseal Village Hall on Sunday 5th January 2020.
The first session will be a week later at 8.45am on 12th January 2020, also at Overseal Village Hall. From then, we'll have three sessions per week: Tuesday at 7.15pm, Thursday at 7.15pm and Sunday at 8.45am.
The full ten week course costs £20. You can register now using our online store at http://store.orc.run] (If you'd like to register more than one person, please add one C25k membership and checkout each separately)
Some frequently asked questions are below. If you have any other questions, please email us at firstname.lastname@example.org.
Couch to 5k (c25k) 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...
Most sessions cover a distance of 5k, (although some of the earlier ones may be shorter) 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.
|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|
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.
ORC's c25k programme costs £20, which contributes to your first year's membership, should you choose to join the club. Membership is £25 per year.
Exact routes vary according to the season and number of runners. Initially sessions start from the Village hall in Overseal:
Subseqent sessions start from the Conkers Waterside Center (Canal Basin, Bath Yard, DE12 6BA) and follow the Conkers Parkrun route:
For the last week, 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!
Don't worry if you can't make Parkrun on the Saturday, we have a graduation celebration on Sunday as well.