RUN FOR THE

96 5K

Saturday 16th May 2020

9.30am Start, Stanley Park, Liverpool

FREE TRAINING RUNS AND

COUCH TO 5K PROGRAMME

 

If you’re a beginner runner or not pulled on those training shoes for a while, take your first step to joining us at this year’s Run For The 96 5K.

 

Take advantage of FREE weekly group training sessions in Liverpool city centre and Speke, or join our 8-week Couch To 5K programme, supported by the LFC Foundation, Everton in the Community, Stanley Park CIC, and Fit For Me.

 

If you just need that extra encouragement to get back out there or try running for the very first time, both programmes will be perfect for you.

 

The first training run is on Saturday 23 March 2019, meet at 11am at the Isla Gladstone Conservatory in Stanley Park. No need to register, just turn up.

 

The Stanley Park sessions will then run weekly at 11am each Saturday morning until the week before Run For The 96 5K event day on Saturday 11 May 2019. Everyone welcome.

 

Beginner sessions will also run weekly in Liverpool city centre from Wednesday 27 March 2019, from 5.30pm to 6pm. Meeting point is the main reception of the Liverpool School of Tropical Medicine, Pembroke Place, Liverpool, L3 5QA. Register in advance by emailing amanda.rivers@nhsbt.nhs.uk 

 

For runners looking to improve their times and distances, the NHSBT Running Group in Speke would be ideal. The friendly group looks forward to welcoming runners on Monday and Thursday. Meet at NHS Blood and Transplant (Speke), sessions run from 5pm to 5.45pm.

 

The address is NHS Blood and Transplant, Tissue and Eye Services, 14 Estuary Banks, Estuary Commerce Park, Speke, Liverpool, L24 8RB.

COUCH TO 5K TRAINING PLAN

If you have never run before and would like to take part in the Run For The 96/5K then you can!

With just a little bit of consistent training you could be taking part alongside thousands of other reds and blues fans on Saturday 11th May.

Click on the following link to see the simple 9 week training schedule which starts with just a brisk walk and one minute of jogging  to get you started.

If you have any doubts about taking up the Couch To 5K programme then always consult your doctor to make sure you are able to begin the walking / jogging sessions at no time should you put your health at risk.

(click here) or read below -

Week 1

For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Week 2

For your 3 runs in week 2, you will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

Week 3

For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Week 4

For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

Week 5

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.

Week 8

For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.

Week 9

For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.

Good luck with your training and hope to see you on the start line on 11th May!

Friday 22 November 2019

 

CITY BUSINESSES THROW WEIGHT BEHIND ANNUAL LIVERPOOL SANTA DASH

 

UK’s biggest festive fun run returns on

1 December 2019...

 

Pop-up shop at St Johns Shopping Centre...

 

Free bus travel from Arriva North West...

 

The World’s Famous Grotto sponsor Mini Dash 1K...

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