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When: Saturdays at 9:50 am (for 10 am start), plus two weekly remote activities per week
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Meet at: Longford Park Car Park, M21 9LF (outside Trafford AC stadium)
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What: Improve your fitness and running skills so you can run 5 km (approx. 3 miles)
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Who is it for: Women, plus anyone who identifies as transgender or non-binary
Want to start running but feel that you’d like some extra support from fellow beginners as well as more experienced runners? If you’re looking to get into running, this programme will help you run a full 5K non-stop in just a few weeks. We are specifically designing this Couch-to-5K course to welcome more women, as well as people who identify as trans or non-binary or other non-cis queer identities, into running.
You will be supported all the way through by England Athletics Running Coach Tess Ptonka (she/her) and the rest of the Manchester Frontrunners, Greater Manchester’s LGBTQ+ running club! The course will begin on Saturday 11th January 2025. If you would like to register, please fill in the Google Form below, or for more information, please email: co-chairs@manchesterfrontrunners.org.
Places are limited, so contact us as soon as possible before Wednesday 8th January 2025 to avoid disappointment!
FREQUENTLY ASKED QUESTIONS
What is Couch-to-5K?
Couch-to-5K is a training programme for anyone who wants to get into running, taking place over the course of nine weeks. Whether you’re an absolute beginner or you’re returning to running after a lengthy break, the nine-week programme uses a mix of sessions that blend running and walking, as well as a few cross training, fun elements! Over the course of the nine weeks, the sessions will gradually involve more running than walking, and by the end, your fitness should be at the point where you can tackle a 5K run without stopping.
Our course will be led by an experienced running coach, Tess Ptonka (England Athletics Registration 3492222), with help from members of our MFR+ group (a network of current Manchester Frontrunners members who identify as women, trans, non-binary or queer).
When does the course take place?
The course starts on Saturday 11th January 2025, with 9 in-person sessions taking place every Saturday morning (arrive 9:50 am for a 10:00 am start). There is also the graduation run at Stretford Parkrun at 9 am on Saturday 8th March 2025 (this is week 9), where you will run your first full, non-stop 5K distance.
Who is this course for?
We are specifically designing this course to welcome more women, as well as people who identify as trans, non-binary and other non-cis queer identities, into running. This course is open to anyone from those demographics who wants to start running regularly, whether as a complete beginner, somebody who has perhaps dabbled in running very short distances every now and then, or somebody who is returning to running after a lengthy break.
As an LGBTQ+ running club, we would also be very happy to hear from our straight cis female allies, especially if you’d like to help a member of the LGBTQ+ community complete the course.
How many sessions a week are there, and when/where do they take place?
In total, you’ll do three sessions each week: one group activity taking place on Saturday mornings at Longford Park in Stretford, the other two being at your own pace in your own time.
The in-person activity will be held every Saturday morning from 11th January 2025 at 10am, starting from the main car park at Longford Park, Stretford (postcode M21 9LF).
We’ll do a gentle warm up led by our running coach and then get into the main session, which will initially focus on a contained area of the park so that the coach can see everyone’s running styles and levels of running ability. One or two extra club members will also be present every week, so that everyone feels welcome and so that no one is left behind. After the main session, we will do a short cool down including some gentle stretches.
Please be aware, the sessions will gradually increase in intensity week by week, but only at a very gentle pace. New warm up exercises and post run stretches will also be introduced every week, so that by the end of the course, you will be fully equipped with all the practical elements of how to run a safe, efficient and fun 5K!
After each Saturday session, there will be an option to join the coach for a coffee/brunch and chat, either in the café within the park or at a venue in Chorlton. This will be an ideal time to ask anything running related, get to know fellow members of the club and to generally add a social element to the running! Our regular MFR Saturday runs also take place on a Saturday morning at 10am and even though the Couch-to-5K sessions will be completely separate from these, the post run socials can be combined so that you immediately feel part of the club.
The other two sessions will be remote activities set for you by Tess to be done in your own time during the week, but they won’t be completely solo activities; you’ll be added to a WhatsApp group chat (optional) where you can share your progress and support each other.
When/where is the Couch-to-5K Graduation Run?
The final activity of the Couch-to-5K course is the Graduation Run, taking part in Parkrun at 9 am on Saturday 8th March 2025 (Stretford Parkrun). At this free 5K timed running event, you’ll have both club members running alongside you and volunteering, providing you with an extra bit of support.
How much does the course cost?
As we want to make this course as accessible as possible, we are offering this course for FREE! If you do the course and would like to run 5K regularly with us (or maybe even push yourself further to do 7 or 10K), we would love it if you could join the club as a paid member. Any Couch-to-5K graduates who decide to join the club will get reduced membership for the year, including a free running vest.
What should I wear?
We recommend that you wear running trainers plus any suitable running or fitness attire of your choice, bearing in mind factors such as the weather. We also strongly advise you to wear some sort of high-visibility clothing (e.g., neon running top, items with reflective elements), as it will improve your safety. As this course will be run over the winter months (sorry!) we do recommend you come dressed in layers that can easily be removed if necessary. Warm hats and gloves are definitely encouraged too. Your coach will give you more guidance at the first session if necessary so please do not hesitate to ask!
Are there changing/bag drop facilities?
We do not have access to changing facilities so please arrive ready to run. Toilets are available in the park café, near the children’s playground/animal enclosure. We encourage members to travel by foot, bike or public transport, however if this is not possible, there is plenty of car parking available. We use cars for storage of bags and other personal items, so just ask when you arrive.
I’m worried I’ll be too slow. Is this course right for me?
Starting a new activity can feel daunting, and being exposed to more experienced runners may make you feel nervous. That said, this course is all about you and learning to run 5K at your pace. We’ll also make sure that everybody feels welcome and that nobody feels left behind when running.
How do I sign up?
To sign up to the Manchester Frontrunners Couch-to-5K course, please fill in the Google Form below, or for more information, please email: co-chairs@manchesterfrontrunners.org.