Shropshire Shufflers
An Inclusive Running Club
Couch to 5K - 2026
This page is for all those who have joined the Shropshire Shufflers Couch to 5K programme, which started on Sunday January 11th.
Week 9 Homework! - to be done twice with a day rest in-between
Warm up - 3 Minute Brisk Walk
Main session
Repeat 3 times
-
8 Minute Run - this should be an easy conversational pace. (Effort should be a 3 out of 10)
-
Slow and steady 3 minute walk recovery
Cool Down:
-
3 minute walk and get that heart rate right down.
Don’t forget those stretches.
Week 8 Homework! - to be done twice with a day rest in-between
Warm up - 2 Minute Brisk Walk
Main session
7 Minute Run - this should be an easy conversational pace. (Effort should be a 3 out of 10)
-
Slow and steady 1 minute walk recovery
Repeat 2 times
-
8 Minute Run - this should be an easy conversational pace. (Effort should be a 3 out of 10)
-
Slow and steady 2 minute walk recovery
Cool Down:
-
2 minute walk and get that heart rate right down.
Don’t forget those stretches.