RUN
MORE

Our FREE Move More RunTogether Couch to 5K programme is aimed at people who have never run before, need support to get started or help to continue on their running journey.

Move More RunTogether is not about speed!  We’re here to help and support you at the start of your journey and we don’t mind if you walk, jog or run. The idea is to get you used to running in a fun and supportive environment, and by the end of the course to be able to run or run/walk either 20 minutes or 5K.

The sessions will progress gradually to give your body time to get used to running and you should only aim to run, or run-walk, at a pace which is comfortable for you. You should aim for ‘conversational’ running and don’t focus on speed or distance initially.  Pushing your body to run faster than is necessary when you’re starting your running journey will only increase your risk of injury.

You don’t have to be fit and athletic when you start on our programmes – all you need is the ability and motivation to get outdoors and put one foot in front of the other.  

It may help, if in the lead up to starting our sessions, you take regular brisk walks of 10-20 minutes, 3 times per week – but if you don’t manage to do this, don’t worry, you’re still welcome as long as you wear a pair of trainers and a smile!

WHO IS MOVE MORE RUNTOGETHER FOR?

• Anyone over the age of 16 years old 
• People who have never run before, or need support to get started on their running journey 
• People with lower physical ability, long-term health conditions and who would like to try jogging or running as a means of being active 
• Anyone looking to make new friendships – our jogs and runs are sociable, so great if you enjoy the company of others

MOVE MORE RUNTOGETHER COUCH TO 5K

A FREE 9-week programme aimed at beginners, taking you to being able to run or run-walk 5K.

The aim of this ‘Couch to 5K’ programme is to get you from a complete beginner to running to being able to complete at least 30 minutes (approx. 4- 5Km) of continuous running or run/ walking, in just 9 weeks.  We would encourage you to attend both runs, but if you can’t, then as long as you can attend one a week you’re still welcome to join the programme. Our team of qualified Run Leaders and Assistant Run Buddies will support you from week one throughout your journey.

Group runs take place on:

• Wednesdays at 13:00 – 14:00, from 24 April – 19 June 2024.
  Meeting point is Rock n Road, Liberty Wharf.
  And
• Saturdays at 09:00 – 10:00, from 27 April – 22 June 2024.
  Meeting point is Les Quennevais (Parkrun finish area, behind the Les Quennevais Sports Centre).

COUCH TO 5K – RUNNING COURSE

OUR RUN LEADERS

All our groups are led by Move More Jersey volunteers who are qualified as British Athletic Leaders in Running Fitness.   

HOW TO BOOK

Before you attend your first session, you will need to register by completing the online registration form through the Move More Jersey Hub which you can find here:

REGISTER

Once you have submitted your details, our Move More Jersey team will then be in touch to confirm your booking.

RUNNING TIPS FOR BEGINNERS

If you’re new to running take a look at our tips for beginners below:

TIPS FOR BEGINNERS

IMPORTANT: If you have a health condition, or take medication that may affect your ability to participate in our running programme, we recommend that you see your GP for a medical check-up before starting out.

WE LOOK FORWARD TO RUNNING WITH YOU!

OTHER RUNNING PLANS:

Couch to 5K

This is a great running plan for absolute beginners. The website contains lots of help and the Couch to 5K app which helps build up your activity each week.
Get your free week by week guide and download the app 

None to Run

If you can’t currently run for more than 5 minutes straight without stopping to catch your breath, this beginner running plan will take you to running comfortably for 25 minutes without stopping.
Get your free training schedule and audio workout

LOCAL RUNNING CLUBS:

For information about local running clubs, please take a look in our Move More Directory:

MOVE MORE DIRECTORY