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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. 

Next Steps

Covid-19 Latest

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. 

Preparing for Runs

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. 

Club Run Times and Locations

Our start times and locations can change due to the change in seasons and avoiding boredom so the best way to find current details in on the booking forms.

Book runs at https://signup.com/Group/4470083007602100115/

Book walks at https://signup.com/group/337788238086

The fastest way to book in is if you create a shortcut from your phone's home screen straight to the booking page. 

Watch how to do this below

Join the Member's Facebook Group

The Cheltenham Running and Walking Club Member's Facebook group is a supportive and inspiring place to be. 

Click here to put your join request in and we'll let you in as soon as we can...

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. 

Join the Couch to 5k Squad Facebook Group

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. 

Click here and request to join now...

Members will be accepted into this group a few days before the programme is due to start.  

Friend Request Me on RunKeeper or Garmin Connect

Connecting with me on either of these platforms will mean I can coach you with the data I need to make informed decisions. 

Click here to connect with me on RunKeeper if you're using the app...

Click here to connect with me on Garmin Connect if you have a garmin running watch...

Remember to make your run data visible to connections/friends. 

Accessing The Beginner Runner Transformation Course

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. 

Click here to see the first lecture...

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. 

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