Market Drayton Running Club Beginners Groups
Dates for the first Beginners Group of 2017 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:
All beginners are asked to pay £15 to join the MDRC Beginners Group. The money registers you with England Athletics and gives you various discounts including reduced fees for road races. Once you have completed the 8 week training plan and if you wish to continue to run with MDRC then we would ask that you join the running club (fees apply).
Please speak with Mandy Greene with regards to MDRC membership, see membership link.