Our new Return to Running programme aims to help members and returning members get back into running after a break.
The programme runs for 6 weeks starting with a walk / run format gradually building up to running for 30 minutes or 5 km. It will help build fitness and confidence to help people get back running in our 30 minute group or doing a parkrun.
If you haven't been running for a while and want to get back this is for you. We are taking bookings now - see the information about joining below.
Format
The are three runs each week two of which (Wednesday and Saturday) will be trainer led. As with all club training a range of covid protocols will be in place for this Programme.
Each trainer led session will be a walk / run format with the time run gradually increasing each week. Running will be at your own pace. The programme is not about building speed. It’s about building your stamina and abilities to run with the 30s group and do the parkrun.
Sessions will be at Ecos on Wednesday evening at 6.30pm and on Saturday mornings at 9.30am as part of the parkrun.
The training plan is set out below. All runs have walks between them.
Week 1 (w/c 6 September)
Monday 3 X 4 min (total time 12 min)
Wednesday 3 X 5 min (total time 15 min)
Saturday 3 X 5 min (total time 15 min)
Week 2 (w/c 13 September)
Your own run 3 x 6 min (total time 18 min)
Wednesday 3 x 7 min (total time 21 min)
Saturday 3 x 8 min (total time 24 min)
Week 3 (w/c 20 September)
Your own run 3 x 8 min (total time 24 min)
Wednesday 3 x 10 min (total time 30 min)
Saturday 3 x 10 min (total time 30 min)
Week 4 (w/c 27 September)
Your own run 12 min, 6 min, 12 min (total time 30 min)
Wednesday 12 min, 6 min, 12 min (total time 30 min)
Saturday 2 x 15 min (total time 30 min)
Week 5 (w/c 4 October)
Your own run 5 min, 20 min, 5 min (total time 30 min)
Wednesday 3 min, 24 min, 3 min (total time 30 min)
Saturday 3 min, 27 min, 3 min (total time 33 min)
Week 6 (w/c 11 October)
Special trainer led session - 30 min
Wednesday 33 min
Saturday 5K parkrun
From then on you can join the clubs 30 minute group and continue doing the parkrun.
Joining
If you are not already a member you will need to renew your membership.
You can do this via the club website and by downloading the Clubforce App which we use to manage membership. You can visit the BRAC Clubforce page here. All club training sessions are booked using Clubforce. Here’s the steps to take:
Download the Clubforce app
Renew your membership
The new Return to Running group is now set up on Clubforce
Book your place on the new group on Clubforce. The groups are all listed under Membership on Clubforce
You will then get an invitation to run before each session
Answer the short covid related questionnaire on the invitation and accept the invitation
Places are limited. Note this not a Cosy Sofa programme open to non club members.
Queries
If you have any questions drop us an email - ballymenarunners@hotmail.com or contact:
Bernie 07706 635989
Stephen 07885 649135
Harry 07738 118469