Desk to 5k

OS Runners organised a beginner runners course starting in 2014.  Jules Buck-Rogers was the first person to complete the course.  You can read her story in our monthly At The Finish Line profile.  Over time the beginner runs became more formalised by using the popular NHS Couch to 5k programme and adapting it to fit into a workplace environment.

Using a 2 mile route around Explorer House, we employ a walk and jog approach for the first 6 weeks of the programme with the aim of building up to continuous jogging for weeks 7 to 11. This programme is designed for beginners to gradually build up their running, so they can run 5K without stopping.

To get the most out of the programme we ask that people run on at least one other day during the week (using the set weekly programme).

Upon completion of the programme – the Graduation run will be the Handicap run, which is a timed run with a staggered start. For more information, please go here.

The first Desk to 5k finished in May 2015 and saw 4 people complete the 9 week programme.  One of those people who completed the programme was Karen Connell who shared her story in her At The Finish Line profile.  Since then she has completed numerous 10k’s, 10 miles, half marathons, adventure races (inc Captaining a team at the Dell Management Challenge) and completed her first (of many) marathons in September 2017.

Due to its popularity and word of mouth we had an overwhelming response to run the programme again which concluded with 11 people completing it in November 2015 (see photo below) and 6 people in September 2017.

Desk to 5k 2015 group

Here is the programme for January 2019 which is 11 weeks long.  If you are interested in taking part please let Mark Aston or Egbe Manners know by emailing OSRunners@os.uk

Week 1 Tuesday 15th January
Brisk five minute warmup walk,
•2 minutes of jogging
• 90seconds of walking
Week 2 Tuesday 22nd January Brisk five minute warmup walk,
•3 minutes of jogging
•2 minutes of walking
Week 3 Tuesday 29th January
Brisk five minute warmup walk,
•6 minutes of jogging
•4 minutes of walking
Week 4 Tuesday 5th February
Brisk five minute warmup walk,
•10 minutes of jogging
•3 minutes of walking
•10 minutes of jogging
Week 5 Tuesday 12th February
Brisk five minute warmup walk,
•14 minutes of jogging
•2 minutes of walking
•10 minutes of jogging
Week 6 Tuesday 19th February
Brisk five minute warmup walk,
•18 minutes of jogging
•1 minute of walking
•18 minutes of jogging
Week 7 Tuesday 26th February
Brisk five minute warmup walk,
then do 22 minutes of jogging.
Week 8 Tuesday 5th March
Brisk five minute warmup walk,
then do 25 minutes of jogging.
Week 9 Tuesday 12th March
Brisk five minute warmup walk,
then do 28 minutes of jogging.
Week 10 Tuesday 19th March
Brisk five minute warmup walk,
then do 30 minutes of jogging.
Week 11 Tuesday 26th March GRADUATION RUN – Handicap