You've done it! You became the fit, healthy and energetic person you wanted to be.
Happy with that?
Here’s the plan:
You've been running for a little while, you became fit and you're comfortable running 5k. But now you're looking for a new challenge. Maybe to go further. Perhaps to become a bit faster. Possibly to take on more adventurous runs! Our "10k" programme is designed to help you do some or all of these!
You don't have to have done our Couch to 5K programme. But you do need to:
- have been running regularly
- be able to complete a 5k run in 35 minutes or less without discomfort,
- be comfortable with the idea of running 5-6 miles, including hills.
We're heading into serious running territory, but you'll find the same methodical approach that builds gradually over nine weeks. Weekly group sessions gradually extend the run distance from 5km all the way to 10km. They also give you the confidence to get away from routine trails. Between the group sessions, you'll do at least two more runs during the week. One of these will help you become a bit quicker and stronger. The other will consolidate the ability to run further. This is no pussy-footing about, though. So another three days will also keep you busy. On these days, you'll do strength & mobility exercises - an essential but often overlooked part of the training and adaptation process.
Just like our Couch to 5k programme, you'll find that the group members encourage and sustain each other - all the way to the finish!
By the end of the programme, you'll be ready to run 10km non-stop. You should find that you're running a bit quicker, and that the extra speed doesn't require any extra effort. After you do your first 10k, you have a Bonus Week. This will involve a real challenge. One that, right now, would seem crazy. But one that you'll absolutely achieve.
If you're interested, we normally run the 10k programme three times a year, starting in January, April and July. So, whether you're a new or past member, if you see the "Sign up" link, take it, and fill in the registration form.
We're ready to help you go further!
When Does it Happen?
We run the "10k" programme up to four times each year (subject to demand):
- Winter - mid January until the end of March
- Spring - mid April until the end of June
- Summer - mid July until mid September
- All sessions run on Sunday mornings at 9:30am.
Location:
The location is always the same. We meet at the "Duck Pond" car park, which is just inside the main entrance to Falkland Estate. Get directions HERE.
Timetable:
Our weekly get-togethers last longer as the weeks go on and the distance increases. They start at about an hour and, by the end, they take just under two hours. The time spent actually running goes from about 45 minutes up to 90 minutes, including stops. (People run at different speeds, and we have "regrouping" stops along the way, where we can get our breath back.)
- 10 Minutes briefing about what we're going to do,
- 5 Minutes warm up exercise,
- 45-90 Minutes workout,
- 5 Minutes stretching,
- As long as you like having a chat and a banana, washed down with a cup of tea or coffee.
When Is The Next Course?
Our next block will start on Sunday 12 January 2025 and run for nine weeks until the "Graduation" run on Sunday 9 March 2025.
The weekly group sessions will normally take place on Sundays at 10:00 am.
How Much Does It Cost?
The 10k programme costs just £25.00
That includes access to the training schedule, all training sessions, an online training log, extra resources to help you understand what we're doing and why, individual coaching, a unique T-shirt - plus refreshments after each group workout!
The most important test is whether you can complete a 5k run in 35 minutes or less without experiencing undue discomfort. It’s possible if you can do it in under 40 minutes, but you’ll find it harder. A slight ache afterwards is fine. Being out of breath is also OK. But if you feel pain then sorry, but you would need to build your 5k capability before we can accept you onto the programme.
SORRY - we're not taking signups at the moment - you can register from 7 December
Can I Bring My Pet?
Yes.
Where a participant brings their dog to a session, it will, of course, be made very welcome. However, you MUST adhere to the Scottish Outdoor Access Code guidelines on taking your dog into the country
There are a few formalities that we have to go through together. Before your first session, therefore, please let us know that you will be accompanied by your dog.
If you are a participant who is likely to be affected by the presence of a dog (e.g. if you are sensitive to dog allergens), please discuss with us what steps we can take to reduce this risk.
