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 we help pace anyone who would like to take part in a local Parkrun (5k).

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.  She has since gone onto complete her first 10k and 10 mile races.

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).

Desk to 5k 2015 group

 

 

 

 

 

 

 

Here is the programme for 2017 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 4th July Brisk five minute warmup walk,
•2 minutes of jogging
• 90seconds of walking
Week 2 Tuesday 11th July Brisk five minute warmup walk,
•3 minutes of jogging
•2 minutes of walking
Week 3 Tuesday 18th July Brisk five minute warmup walk,
•5 minutes of jogging
•3 minutes of walking
Week 4 Tuesday 25th July Brisk five minute warmup walk,
then do:
• 8 minutes of jogging
•5 minutes of walking
•8 minutes of jogging
Week 5 Tuesday 1st August Brisk five minute warmup walk,
then do:
•10 minutes of jogging
•3 minutes of walking
•10 minutes of jogging
Week 6 Tuesday 8th August Brisk five minute warmup walk,
then do:
•14 minutes of jogging
•2 minutes of walking
•14 minutes of jogging
Week 7 Tuesday 15th August Brisk five minute warmup walk,
then do:
•18 minutes of jogging
•1 minutes of walking
•18 minutes of jogging
Week 8 Tuesday 22nd August Brisk five minute warmup walk,
then do 22 minutes of jogging.
Week 9 Tuesday 29th August Brisk five minute warmup walk,
then do 25 minutes of jogging.
Week 10 Tuesday 5th Sept Brisk five minute warmup walk,
then do 28 minutes of jogging.
Week 11 Tuesday 12th Sept Brisk five minute warmup walk,
then do 30 minutes of jogging
Saturday 16th Sept Graduation Parkrun