Couch to 5k

Summer sessions – next intake spring 2025

This year’s couch to 5k has now completed, with participants joining other Totley AC members at Millhouses Park Run this morning.

Beyond the 5k

Starting Monday 9th September until Christmas.
Mondays 6.30pm meeting at the bus stop next to Waggon & Horses at Millhouses – Google map location

For those looking to improve their 5k to 10k time and distance abilities. Sessions are a mix of long runs, split runs, intervals, fartlek, hills etc. See our calendar for this week’s session.

Below is a rough breakdown of the sessions. All sessions will be concentrating on building endurance over the weeks but some will include tempo (sections at a steadier pace), fartlek (faster intervals) or the Sheffield favourite Hills!

There will be no Monday night session on the last week but we hope everyone will join in the Christmas Lights run which is usually on the Tuesday of this week.

DateSessionLocation
WEEK 1
09/09/2024
Mixed terrain tempo run5 min walk
18 min run
3 min walk
18 min run
5 min walk
WEEK 2
16/09/2024
Fartlek session5 min walk
18 min run
3 min walk
18 min run
5 min walk
WEEK 3
23/09/2024
Mixed terrain tempo run5 min walk
19 min run
3 min walk
19 min run
5 min walk
WEEK 4
30/09/2024
Hill session5 min walk
20 min steady run
15 min hills
5 min run
5 min walk
WEEK 5
07/10/2024
Mixed terrain long run5 min walk
40 min run
5 min walk
WEEK 6
14/10/2024
Tempo run5 min walk
30 min run
3min walk
15 min run
5 min walk
WEEK 7
21/10/2024
Endurance session3 min walk
25 min run
3 min walk
25 min run
3 min walk
WEEK 8
28/10/2024
Long run with hills5 min walk
45 min run
5 min walk
WEEK 9
04/11/2024
Fartlek session3 min walk
25 min run
3 min walk
25 min run
3 min walk
WEEK 10
11/11/2024
Hill session3 min walk
20 min run
20 min hills
10 min run
3min walk
WEEK 11
18/11/2024
Long run3 min walk
50 min run
3 min walk
WEEK 12
25/11/2024
Endurance session3 min walk
50 min run
3 min walk
WEEK 13
02/12/2024
Tempo run3 min walk
20 min run
2 min walk
20 min run
2 min walk
15 min run
3 min walk
WEEK 14
09/12/2024
Long run3 min walk
55 min run
3 min walk
WEEK 15
TBC
Christmas Lights runJoin Totley AC from the Hammer and Pincers