Couch to 5k programme starting in Ballyvolane in Cork City on Tues 5th Sept 2017

The Wibbly Wobbly Wonders in Ballyvolane in Cork City have been holding beginners classes for a number of years now. Their next Couch to 5k programme starts on the 5th of September 2017 and it's absolutely free!

From the Wibbly Wobbly Wonders...It's our 8th 'Couch to 5k' to date! So far, we have had 611 people over the first 7 couch to 5k programmes with over 60% still running regularly with club and have gone from never running to running 10k, half marathons and full marathons or even a few ultra-marathons. One guy has gone from never even walking and has now done 9 marathons.

It has just been success story after success story and leaves us scratching our head at times such is the pride we have in our graduates and newly formed runners.

We meet every Tuesday and Thursday at 7.30 in Dunnes stores in Ballyvolane on the North Side of Cork City. The new couch group will meet also at these times doing 8 weeks of slow build up at their own pace. A session is also done on Saturday mornings around 9.30 pm.

We promise to have them running 3 miles after these 24 sessions or 18 (if they can't make them all) and then after that they can progress into one of any of our different 6 paced groups. They can go as far or advance as fast as they want.

After 8 weeks if there is a local 5k we make that their graduation race and we have a big day out. If there is no race that suits then we use Macroom or Ballincollig parkruns.

It's all totally free and run by volunteers who themselves have come through the programme.

We specifically target people who have never done it and are afraid to try. We just give them the encouragement and confidence to give it a go and make a difference mentally and physically to their lives. Most of all we always keep it fun during the 8 weeks and they make friends for life.

Just give it a go we ask and see how it goes. Everyone from 18 to 80 is welcome to give it a go.

Venue : Dunne Stores, Ballyvolane, Cork City

Free 10 week Couch to 5k programme in Mallow starts 29th March 2016

This might be of interest to any beginners in or near the town of Mallow in N.Cork.

Mallow AC are holding their annual Couch to 5k course over 10 weeks and it's absolutely free!

From Mallow AC....Every feel like you want to try out running.   Think it's not for you?   Well why not give it a try. From March 29th Mallow AC will be starting their couch to 5 Km program. The program lasts for 10 weeks and geared to total beginners. Training will be on Tuesday & Thursday in Mallow and on Saturday morning in Doneraile. This is our forth year running this course and to date we have had over 160 people who successfully completed the 5km after 10 weeks. This year make sure you are one of those. For more details, go to http://mallowac.ie/

Togher AC announce 2016 Couch to 5k programme

Togher Athletic Club have just announced the details of their Couch to 5k training programme for 2016...

As you can see, this is aimed at beginners and ties in nicely with the upcoming Operation Transformation TV programme on RTE television. Contact Claire for more info.

10 mile 'Get Around' training plan...

There are a multitude of training plans available for the half-marathon but there are a lot fewer for the 10 mile distance. This basic plan is aimed at newer or non-club runners who just want to 'get around'. There is no speed work in the form of intervals or tempo runs. It's a basic plan for those who aspire to complete a 10 mile race without stopping.

A number of points.....

• To start the course, you must have a basic level of fitness and you must be able to run 3-4 miles easily.
• The runs are done at a slow comfortable pace...i.e. a pace where you can easily hold a conversation with someone running beside you.
• The runs are designed so that there is a rest day between each one. If Tues, Thurs, Sat/Sun doesn't suit then try Mon, Wed, Fri/Sat. The main thing is to keep them spaced out over the week. Don't try to pack everything into 3 days at the weekend.
• The plan is 12 weeks long for a reason...i.e. You build up your fitness at a modest rate. If you try too much in a short space of time then you risk getting injured. Give your body plenty of time to adapt.

Ballycotton 10 : The Ballycotton 10 mile road race is coming up on Sunday the 8th of March 2015. Some of the dates on the plan are as follows....
Starts Tues 16th Dec 2014
Wk 1 Sunday = 21st Dec
Wk 2 Sunday = 28th Dec
Wk 3 Sunday = 4th Jan
Wk 4 Sunday = 11th Jan
Wk 5 Sunday = 18th Jan
Wk 6 Sunday = 25th Jan
Wk 7 Sunday = 1st Feb
Wk 8 Sunday = 8thFeb
Wk 9 Sunday = 15th Feb
Wk 10 Sunday = 22nd Feb
Wk 11 Sunday = 1st Mar
Wk 12 Sunday = 8th Mar

Mallow 10 : The Mallow 10 mile road race is coming up on Sunday the 22nd of March 2015. Some of the dates on the plan are as follows....
Starts Tues 30th Dec 2014
Wk 1 Sunday = 4th Jan
Wk 2 Sunday = 11th Jan
Wk 3 Sunday = 18th Jan
Wk 4 Sunday = 25th Jan
Wk 5 Sunday = 1st Feb
Wk 6 Sunday = 8thFeb
Wk 7 Sunday = 15th Feb
Wk 8 Sunday = 22nd Feb
Wk 9 Sunday = 1st Mar
Wk 10 Sunday = 8th Mar
Wk 11 Sunday = 15th Mar
Wk 12 Sunday = 22nd Mar

Introduction to running in Cork & Ireland...

This post is for any beginners who have found this website for the first time. This basically shows what kind of running events take place in Cork and in Ireland in general. Note the triangle to the left.......(roughly but not exactly to scale)

A - Track Events.......This would include anything from say 100 metres up to say 5,000 metres. The numbers taking part are generally very small....say 10-20 per race. Usually club athletes only at a high standard. Not suitable for beginners.

B - Inter Club.....Cross Country / Road Championships.......These would be competitions between members of athletic clubs only. The numbers in each race would be reasonably low.....say 30-70.

C - Club Races / BHAA Races......These are by far the most common type of race. Distances can vary from say 5 kms up to say 15 miles (~24 kms). For most races, anyone can enter and you can enter on the day. Some are members of athletic clubs but many are not. Numbers taking part can be anything from say 70 up to 400. A typical entry fee might be say €5 to €20 depending on the type of event it is. Information on these type of races can be found on websites like this one here but in general, they are not really advertised on mainstream media like newspapers, radio, etc.

D - Mass Participation Events....Examples might be the Cork City Marathon, the Dublin City Marathon, Womens mini-marathon, etc. Thousands take part and with advertising in the mainstream media, a lot of the  general public would be aware of the event.

If you are a new runner and you have just completed your first race...say the Cork City Marathon.....then there are plenty of other local races to choose from. One common concern is that beginners think they will be too slow or that they don't want to finish last. All different types of runners take part in the local road races shown as 'C' above....from the very fast to those going at a slow jogging pace. For most races, you just turn up, pay the entry fee and run in the race. You do not need to be a member of a club or anything like that...they are open to anyone. Afterwards, there is ususally water, tea, sandwiches, etc before the prize giving.

If you are interested then why not come along on the day and try one. You will find regular updates on what is happening locally on this website.

(No comments on this post please as I am going to use it as a permanent introduction for beginners coming here for the first time)