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C25K & Beyond Programme April - June 2018

The new sessions of our ‘Couch to 5K & Beyond’ programme is now open in Mid Ulster, offering 3 different venues for would-be runners to build their ability to move from walking to running 5 kilometres.

Delivered by Mid Ulster District Council, the programme is designed to ease beginners into a regime that takes them from little or no running experience to being able to finish a 5 kilometre run in just nine weeks.  Previous participants in the Council's Couch to 5K can join and be challenged to reach their next level.

It works by setting realistic expectations, initially combining running and walking to make the challenge feel achievable from day one and slowly building up fitness, stamina and confidence.

The programme, which costs £18 and includes a free T-shirt, runs for 9 weeks and a graduation event takes place at the end of the programme.

Beginning in January, runners can participate in the next Couch to 5K at:

Mid Ulster Sports Arena

Commences on  Tuesday 10th April 2018

Tuesdays 8.00-9.00pm & Thursdays 7.00-8.00pm.

Register at Mid Ulster Sports Arena to confirm your place.

Meadowbank Sports Arena

Commences on Monday 9th April 2018

Mondays 6.30-7.30pm & Wednesdays 6.30-7.30pm. 

Register at Meadowbank Sports Arena to confirm your place.

Gortgonis Dungannon

Commences on Monday 9th April 2018

Monday 7.00-8.00pm & Wednesdays 7.00-8.00pm. 

Register at Dungannon Leisure Centre to confirm your place. 


Theresa O’Hare recently completed the programme:

“I started Couch to 5K this year and was not a runner. In fact I could not run 10 yards yet alone think about running 5K. 

“With the coach’s help, encouragement, support and belief in me, I was able to complete the 5K. I started doing it very slowly and taking it at my pace and as the coach said ‘It’s not about time, it’s about starting and finishing. Speed will come over a period of time’”.

“I run three 5K a week now. I am slow but I know that I can do it and quitting is not an option for me. 

“I have had poor health over the past 9 years and now 5 stone lighter I am continuing to keep improving each week. If I can do this anyone can. I have found that running has helped me physically and psychologically. I now look forward to what the future will hold for me as a runner”.‚Äč

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