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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.

day 1 part 2.jpg
day 1.jpg

Week 10 Homework!  - to be done twice with a day rest in-between
 

Warm up - 2 Minute Brisk Walk

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Main session 

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Mix up the terrain if you can and repeat 3 times 

  • 10 Minute Run - this should be an easy conversational pace. If you are breathing heavily slow the pace down

  • 2 minute walk to recover - remember, you've got this. 

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Cool Down: 

  • 2 minute walk and get that heart rate right down. 


Don’t forget those stretches.

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.

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