Beginners Groups

Market Drayton Running Club Beginners Groups

Dates for the first Beginners Group of 2018 will be confirmed in the near future


All people wishing to join the Beginners Group are asked to complete and bring a PARQ form with them to the first registration night. If you answer 'yes' to any of the questions on this form you will need to see your GP prior to starting this fitness programme.


Click here to downloand a blank PARQ Form


Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease you towards the goal.


The 8 week Schedule that MDRC use for the beginners group


Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.

Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.

Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.

Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.

Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.

Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.

Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week

Week 8 Run 30 mins continuously.


This Programme is not set in stone; if you need to repeat a week, then repeat a week.


If you are not accustomed to exercise, consult with your doctor. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.


Handy Training tips:


  • Fuel up for your workout, have a piece of fruit or a light snack about 2 hours before you run. An hour after your run have a drink to keep fully hydrated.
  • Always walk 2 to 3 minutes for a warm up before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running
  • Hold your arms comfortably at your sides while running, trying not to tense your shoulders. Move your arms forward and back at your waist.
  • In hot, sunny weather expect to run slower, and take more walking breaks as necessary.
  • New runners can develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. If the pain persists, take several days off before beginning your training program again
  • Running shoes are a most important investment to stay injury free.
  • Wear light, wicking clothing (Hi Vis must be worn in darker nights)
  • Never ignore an injury or niggle
  • The body does not need refuelling during a run of under an hour
  • Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one.
  • Overtraining can lead to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running.
  • Allow at least a day between runs when you begin.
  • You should be able to hold a conversation while you run.
  • Walk purposefully, and be strict with your run/walk timings.
  • Don’t be afraid to repeat a week, or drop back a week.


All beginners are asked to pay £33 to join the MDRC Beginners Group. The money registers you with England Athletics and gives you various discounts including reduced fees for road races.


Please speak with Mandy Greene with regards to MDRC membership, see membership link.




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