Couch to 5k Squad Onboarding
Congratulations on joining our Couch to 5k Squad!
Bookmark this page so you can come back and find useful resources which can improve your experience with running.
It should be obvious but needs to be said...
If you have any of the key Covid-19 symptoms please cancel any booking and get yourself tested. We have not had one case traced back to the club so far and we'd like to keep it that way.
We are currently out of lockdown but still under some restrictions (24 May 2021) so are not permitted to meet in groups of 30 or more.
We want to have you capable of following our sessions as soon as possible so have recorded some videos which will guide you through the most important steps going forward.
1. Download and set up the RunKeeper App
Follow along with the video below to get the app set up with correct units etc.
Follow along with this next video to set up your first walk/jog session on the App.
Runkeeper can then alert you when it's time to walk and jog.
The first runs you do before starting week 1 of the Couch to 5k is 1 minute jog and 90 second walk.
Each new week of the Couch to 5k programme will require you to programme a new week on the app so the sooner you learn this task the easier you'll find it to progress through the programme.
Follow along and have a go at programming this now...
2. Warm ups
Now you've programmed your run it's time to learn how to carry out a good warm up. We'll run you through this at group sessions but if doing any runs alone you need to learn to do it properly.
A good warm up can make your runs so much easier because your blood will carry oxygen to your muscles more freely.
Now you're a member there is no need to book in for runs. We do ask for bookings if you'd like to do Saturday sessions but I'd stick to the walks until you're running 5k non-stop as these are all off road and hilly.
Standard club run times are 12:15pm or 6:30pm Tuesdays at the Race Course Car Park and Thursdays at the Royal Oak in Prestbury.
Saturdays are 11am and could be anywhere in the Cotswolds. Book walks at https://coachconor.as.me/saturday-sessions
Sundays are 9am from the Pump Room in Pittville Park
The Cheltenham Running Club Member's Facebook group is a supportive and inspiring place to be.
You can inspire other walkers to get out and do their daily exercise by posting about your experience within this group.
The more you interact with the posts in this group the more inspiring member posts Facebook will put in your Newsfeed so go on, share the Loves, Likes and comments to support your fellow members.
The Couch to 5k Squad Facebook group is where you'll find everyone who's progressing through the programme with you.
Within this group you'll find posts linking to educational resources, inspiring posts from members and invites to runs around Cheltenham and the Cotswolds.
Connecting with me on either of these platforms will mean I can coach you with the data I need to make informed decisions.
Remember to make your run data visible to connections/friends.
The steps above are just a tiny example of what there is available to learn from your online course, The Beginner Runner Transformation.
You've now got full access but if you're ever asked to enrol, click the sign in link and use your email address as the username AND password.
We'll refer you to specific lectures within the course as you progress through the programme.
Each Monday morning you'll get an email referring you to a page with the week's workout and technique cues to focus on.
On Tuesdays you'll be linked to a lecture on topics such as improving mobility, optimising running technique and many more.
You're welcome to watch any lecture any time but the lectures we link to are the most important.