Beginners Intro

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Category: Courses and Plans

Harpenden Arrows Beginners Course Sep 2020

Introduction

Welcome to the start of the delayed Arrows Start Running Course. Thank you for your patience.  We will run the course along the same lines as we’ve done previously but obviously, we’ll be making certain changes to reflect the current circumstances. You will be briefed at the sessions but none of the special measures should be unfamiliar to you.

  1. Do NOT attend if you are unwell, have been unwell recently, if you have been told to isolate or if you think you may have come into contact with somebody who has COVID-19
  2. If you become ill with COVID or suspected COVID after attending a session you MUST let us know so that we can contact trace everyone else who was there.
  3. Maintain 2m social distancing at all times from other course members, the leaders and other members of the public. During the session do not touch anybody else or their belongings. Do not snort or spit. No ‘high fives’ or congratulatory handshakes or hugs.
  4. As we are meeting in outdoor locations there are no facilities for changing, or toilets. Come ready to run and bring your own hand sanitiser if you need it. You will not be required to wear a mask.
  5. Arrive and depart promptly. Do not try to join any other groups.

On the 10 week course we will gradually be progressing from a very easy start involving lots of walking and very small amount of running all the way through to running a 5k.

Read more: Beginners Intro

Beginners Course Week1

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Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 1 Content

Section

Description

Time
 

Introductions / Welcome to the Arrows

5 min

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

5 min

4

Main Section:

1 min running easy

1.5 min walking

8 Repeats

 

20 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 2

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Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 2 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

1.5 min running easy

2 min walking

8 Repeats

 

28 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 3

Details
Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 3 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

1.5 min running (slightly harder), 1.5 m walking
3 min running easy, 3 min walking
1.5 min running (slightly harder), 1.5 m walking
3 min running easy, 3 min walking
1.5 min running (slightly harder), 1.5 m walking
(1 set)

 

21 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 4

Details
Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 4 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

3 min running (slightly harder), 1.5 min walking

5 min running easy, 2.5 min walking

3 min running (slightly harder), 1.5 min walking

5 min running easy 

(1 set)

 

24 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

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