NICSAC Couch To 5K programme
based in the Stormont Estate and Belfast City Centre.
NICSAC NICS awards nominated C25K programme is returning in October 2022 after an enforced break due to COVID 19 restrictions.
Unfortunately at this point in time, we are only able to hold supervised sessions on the Stormont Estate, but there is the option to complete the programme virtually and to meet on graduation day, if that suits
C25K Stormont – October 2022
The C25K programme will last 10 weeks, starting week beginning 10th October 2022. Graduation will be on Saturday 17th December.
The 10 week schedule is available, so you can see what sessions are coming up. I wouldn’t read too far ahead!!
The plan is for graduation to take place at Stormont parkrun, however this may not suit and we can work out which parkrun is closest to your home.
A graduation ceremony will be held in Stormont pavilion after the graduation run on 17th December.
A few key points for particiapting in C25K programme
What to wear
- Comfortable trainers, the supervised training will be on a mixture of pavement, grass and paths.
- Wrap up for the conditions, so a rain jacket may be necessary, layers are best as these can be removed during the session.
- You may wish to bring some water but make sure the bottle isn’t too big or heavy to carry.
Attending in person sessions
- Supervised runs will take place on Tuesday and Thursday at 12.30 and will meet at the rugby/cricket pitches at the Stormont Pavilion.
- Sessions will last about 40-45 minutes.
- The session will include a warm up, training and a cool down.
- Changing facilities are available in the pavilion. If you wish to use these please let me know and I will share the details.
- You will be supported in person by a team of volunteer coaches, these coaches may differ from session to session, but they are all experienced runners who have taken part in C25K programmes previously.
- The homework run is to be completed in your own time and is very important as it sets you up for the following week.
Completing the virtual programme
- If you have signed up for the virtual programme, you should have already received the schedule but I have included it again for reference.
- Having the schedule in advance allows you to run on the days that suit your needs, you should however be aiming to do 2 sessions a week and a homework weekend run.
- The homework weekend run is very important as it sets you up for the following week.
- It is best to leave at least one day between runs.
Correspondence
Weekly emails will be sent to all participants each Friday with an update, but coaches are available to answer any queries you may have at any time during the programme.
Admin bit: by joining the NICSAC 2022 C25K programme in person or virtually, you understand that the organisers of the 5k programme cannot be held responsible for any injury or illness incurred to your person or loss of property during or as a result of your participating in the C25K. You also understand that the organisers are volunteers and not professional coaches. You agree that your details may be stored on a computer.
Previous C25K programmes
NICSAC have previously organised 6 C25k programmes across Stormont Estate and City Centre locations with graduations in May 2017, December 2017, June 2018 and June 2019.
100 people have graduated from the programme, many of whom are still running and taking part in 5, 10k races, 1/2 marathons and marathons.
For further information please contact : communications@nics-ac.com
