Run4Life has been delivering Beginner Running Courses across Bristol since January 2015. We started out with pilot courses in South Bristol then North Bristol and then began our multi-site roll-out from June 2015 offering beginner courses in at least 4 different areas all running at the same time. The beauty of this is that everyone across Bristol is on the same journey at the same time so they can share the highs and lows of each session. We use our Facebook group to help support our course members. Our Facebook group has over a 1000 members, most have been on our Beginners course, everybody wants to see each other succeed so the environment is very supportive and encouraging. We have run hundreds of courses and have tweaked and honed our bespoke schedule over the years from feedback from our participants.
We now offer 2 courses:
Walk to Jog
This is our new 4 week pre-beginner running course. We encourage people to start walking for thirty minutes three times a week and add in very short jogging sections – 10 seconds, 20 seconds. This course prepares people to join our Zero to 35 course.
Zero to 35
Our very succesful 12 week course which takes non-runners from 30, 45 and 60 seconds of jogging with walking intervals up to 35 minutes of continuous jogging/ running.
Why do we not follow the Couch to 5k schedule/ app? The app is great and many people start running with it. However, we have found that some of our runners find the first session too much so our introductory week helps to prepare people. Our course is 12 weeks allowing a bit more time to build up the running sections, it also takes people to 35 minutes of running as very few people achieve a 5k in 30 minutes after just 9 weeks of running. Our schedule is also incremental across each session so that the jumps between weeks aren’t as big and feel a little bit more achievable.
Sign up for Part 1 – the first 6 weeks, Part 2 – the second 6 weeks or the whole course
Because everyone has different goals and starting points, from September we will be offering participants the opportunity to sign up for the first 6 weeks which takes people to half way through the course achieving 18 minutes of running as 5 and 8 minute blocks with short walk breaks imbetween, OR the whole course- 12 weeks and the 35 minute goal OR the second 6-week part which starts at: 10 minute run, 3 minute walk, 6 minute run and builds up to the final 35 minute goal. This will allow people to start from the beginning without the pressure of achieving the whole course OR those who need a bit of help to get going again but don’t need to start back at the very beginning can join us part-way through.
How to Register
So, if you would like to start running why not come and join us? We usually start courses in January, April and September. All courses are posted on our Facebook page at least three weeks before the start of the course, so ‘like’ and follow us. We offer courses in North: Blaise, Lawrence Weston or Southmead, Central: Lockleaze, Eastville, St George or Lawrence Hill and South: Hengrove or Knowle West. Courses are free but we do need people to register on the individual event set up for each course, these are found on here:
Members of our Facebook group can join in our social runs organised by our enthusiastic running volunteers (details are posted within the group). Find details of our Hengrove run here.