Couch to 5K
Are you ready to get moving and reach your fitness goals? Join our Couch to 5K programme! Whether you're a complete beginner or just looking to get back into running, our supportive and fun group will guide you every step of the way. Over the course of several weeks, we'll help you gradually build stamina, improve your fitness, and cross the finish line of your first 5K. No experience necessary—just bring your determination, and we’ll provide the encouragement and expert training to make it happen. Sign up today and take the first step toward a healthier, more active you!
The programme starts on Monday 13th January 2025 and lasts for 9 weeks. Each week will consist of one “coached” session per week with an additional one or two sessions to be completed as "homework" within your own time. The coached session will start at 6:30pm on a Monday from Barnsley Harriers HQ, which is Shaw Lane Sports Club, Shaw Lane, Barnsley, S70 6HZ.
The weekly training schedule will be posted here and will consist of a 5min warm up, a structured run/walk session and a 5min cool down. Each week the run/walk sessions will increase the amount of running and reduce the amount of walking breaks, leading to a Parkrun 5k on Saturday 15th March 2025.
Week 1 - Starts Monday 13th January
1 to 3 runs with a warm up to start and a cool down to finish.
Warm up – dynamic movement (knees lifts, long strides, skips, side steps, walking lunges, squats) and 5min brisk walk.
Run 60 secs
Walk 90 sec
Repeat x7
Run 60 secs
Cool down – 5 min brisk walk and stretches (quads, glutes, calves, hamstrings, shoulders, arms).
If you want to join the Barnsley Harriers C25K, please fill in the form below.
If you have any questions, please send an email to Bahac25k@gmail.com