Active Sefton’s Couch to 5k Community Programme

Active Sefton’s brilliant couch to 5K programme gets bigger & better each year and this time it’s back at Litherland Sports Park (L21 7LA). 

This is a FREE 10 week programme designed to get participants running non-stop for 30 minutes.

The last programme ended on a high with participants running the Park Run 5k together! The next programme starts on October 2nd and runs every Monday & Wednesday at from 6-7pm.

Call 0151 934 2340 for further information, or just turn up and take part.  

WEEK 1
Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

WEEK 2
Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

WEEK 3
Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

WEEK 4
Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and a half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

WEEK 5
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.

WEEK 6
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.

WEEK 7
Begin with a brisk five-minute walk, then 25 minutes running.

WEEK 8
Begin with a brisk five-minute walk, then 28 minutes of running.

WEEK 9
Begin with a brisk five-minute walk, then 30 minutes of running.

WEEK 10
Begin with a brisk five-minute walk, then take part in a Parkrun 5K.

Related posts: