Couch to 3k

Couch to 3k
The start line

For a lot of people, getting active can be a daunting prospect. To be able to even think about this, first we must be at the contemplation stage of our health and wellbeing journey. A large proportion of us, at some point in our lives, want to change something about ourselves physically or mentally, to achieve a better quality of life. Our couch to 3k programme aims to give you the starting block you need to achieve all this and more.

But sometimes, and more often than not, a little voice in the back of our head screams “no, we can’t do it. It’s too expensive. We have asthma. We have a disability. I’ll never be able to achieve this”.

This year we decided that whilst a 3k FREE event can sometimes be enough for someone to motivate themselves to come along, some of you out there might need a little extra support to achieve what might be at the moment, unobtainable.

So, armed with our teams of fitness professionals from all different backgrounds, the get active team’s expertise and, of course, our own GB athlete and competitor Bruce Raeside; we have programmed, planned and are about to execute our Couch to 3k programme.

For you.

For you to achieve your goals. Whether that be for weight loss, muscle gain, to help you through a difficult time or even just to say I DID THAT. Whatever your ability, whatever your motivating factors; if you need help achieving those goals we’re here to help you realise them.

So on Saturday 7th December you will cross that finishing line and earn bragging rights forever, celebrating your achievement.

The workshop is aimed at those completely new to running (you don’t have to run, jogging or a brisk walk will do!) and who are ready to take on a new and exciting challenge. Fully supported for 6 weeks; our coach Bruce will guide you through how to run and answer any questions you might have. Advice on techniques, complimentary exercise and recovery will all be included in the workshop.

Bruce’s Couch to 3k Weekly Plan

1: A brisk 5-minute warm-up walk, then alternate 60 seconds of running, with 90 seconds of walking, for a total of 12 minutes.

2: A brisk 5-minute warm-up walk, then alternate 90 seconds of running, with 2 minutes of walking, for a total of 15 minutes.

3: A brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 2 minutes of running, 3 minutes of walking.

4: A brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 2 minutes running, 1 minutes walking, 3 minutes running, 90 seconds walking, 2 minutes running.

5: A brisk 5-minute warm-up walk, then 5 minutes running, 2 minutes walking, 5 minutes running, 2 minutes walking, 5 minutes running.

6: A brisk 5-minute warm-up walk, then 20 minutes of continuous running.


You then have the choice of completing our FREE 3k Santa Dash at Beeston weirfields recreation ground as your graduation.

So for anyone looking for their next challenge, (or perhaps their very first challenge!); book your place on our workshop with Bruce starting on Wednesday 30th October 2019 at 7pm.

The road to running a half-marathon