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{"ID":456,"SpaceID":3,"PageID":4,"HasCommentsThread":false,"SeoTags":{"PageID":0,"MetaDescription":{"ID":78,"Name":"description","Value":"North Devon Road Runners 12 week Beginners Course. The couch to 5k Beginners Program begins on the 19th of January 2019"},"MetaKeywords":{"ID":79,"Name":"keywords","Value":"north devon road runners, ndrr, ndrr beginners course, north devon road runners beginners course, couch to 5k, running course, running courses devon, running courses north devon, beginners running courses, beginners running courses devon"},"OgTitle":{"ID":0,"Name":"og:title","Value":null},"OgDescription":{"ID":0,"Name":"og:description","Value":null},"OgType":{"ID":0,"Name":"og:type","Value":null},"OgImage":{"ID":0,"Name":"og:image","Value":null},"CustomTags":[],"AllTags":[{"ID":78,"Name":"description","Value":"North Devon Road Runners 12 week Beginners Course. The couch to 5k Beginners Program begins on the 19th of January 2019"},{"ID":79,"Name":"keywords","Value":"north devon road runners, ndrr, ndrr beginners course, north devon road runners beginners course, couch to 5k, running course, running courses devon, running courses north devon, beginners running courses, beginners running courses devon"}]},"Path":"Beginners+Programme","Title":"Beginners Programme","Author":{"ID":4,"Name":"Justin Beckley"},"Version":21,"IsDraft":false,"IsOldVersion":false,"PublicationDate":"15/01/2019 12:30","VersionDescription":"v21 - Beginners Programme - Justin Beckley - 15/01/2019 12:30","HideHeader":false,"IsFullWidth":false,"Blocks":[{"Columns":[{"InstanceID":null,"Width":0,"WidthClasses":"col-md-12","Type":"HTML","Content":"\u003cfigure\u003e\u003cimg src=\"https://www.northdevonroadrunners.com//Client/Images/Cms/NDRR Beginners Course.jpg\" data-image=\"1\"\u003e\u003c/figure\u003e\n\u003ch3 style=\"text-align: justify;\"\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eAn introduction to the Beginners 10-week Running programme.\u003c/span\u003e\u003c/h3\u003e\n\u003cp style=\"text-align: justify;\"\u003eWould you like to be able to run 5K? Do you have a loyalty card with Greggs? Are you out of breath when walking to your Gin Cabinet? Was the last time you saw your toes when Madonna was top of the charts? Would you like to meet new like-minded people, who would also like to get fit, lose weight or get off the sofa?\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eThen this course may just be for you.\u003cbr\u003e\u003c/p\u003e\n\u003cul\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cstrong\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eWOULD YOU LIKE TO BE ABLE TO RUN 2.5 MILES?\u003c/span\u003e\u003c/strong\u003e\u003cbr\u003e\u003c/h4\u003e\n\u003cp style=\"text-align: justify;\"\u003eThere will be \u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=662\" target=\"_blank\"\u003etwo meetings (not runs) in January\u003c/a\u003e for anyone interested in the 10 week beginners course. These are to outline the course and for any questions anyone might have.\u0026nbsp;\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eThe start dates for the actual \u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=651\" target=\"_blank\"\u003e10 week course can be found here\u003c/a\u003e \u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eBy the end of the course you should be able to run for 30 minutes (about 2.5 - 3 miles)\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eThe course involves running and walking. The initial sessions will start with walking as the major contingent, while gradually increasing the running component as the sessions progress.\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eYou will need to wear suitable clothing and shoes that will allow you run and walk comfortably for about half an hour. You will need to be in good health and we recommend having a medical check-up with your doctor. You must be 18 years old or over.\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003eAfter the third week, we would expect you to join the running club to continue the course.\u003c/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 0);\"\u003e\u003cstrong\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=651\"\u003e\u003cspan style=\"color: rgb(0, 0, 0);\"\u003eSIGN-UP\u003c/span\u003e\u003c/a\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h4\u003e\n\u003cp style=\"text-align: justify;\"\u003eTo sign-up to the course, you will need to complete the 3 steps below:\u003c/p\u003e\n\u003col\u003e\u003cli\u003e\u003cstrong\u003e\u003c/strong\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Register\"\u003e\u003cspan style=\"background-color: rgb(229, 185, 183);\"\u003e\u003cspan style=\"background-color: rgb(242, 220, 219);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 0);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255);\"\u003e\u003cstrong\u003eRegister on our system. \u003c/strong\u003eThis will give you a trial membership. (\u003cem\u003eYou will need to take out full membership after the first 3 sessions of the course.\u003c/em\u003e)\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=651\"\u003e\u003cspan style=\"background-color: rgb(229, 185, 183);\"\u003e\u003cspan style=\"background-color: rgb(242, 220, 219);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 0);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255);\"\u003eSign-up to attend at least one of the\u003cstrong\u003e \"Beginner Information Evenings\".\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=651\"\u003e\u003cspan style=\"background-color: rgb(229, 185, 183);\"\u003e\u003cspan style=\"background-color: rgb(242, 220, 219);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 0);\"\u003e\u003cspan style=\"background-color: rgb(255, 255, 255);\"\u003eSign-up to attend the\u003cstrong\u003e \"10 Week Beginners Course\" \u003c/strong\u003eand complete the Medical Waiver.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\u003c/ol\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eMEDICAL\u003c/span\u003e\u003cbr\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eYou need to be in good general health.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eHave a medical check-up with your doctor, to confirm your fitness to start the programme.\u003c/li\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eCLOTHING/SHOES\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eRunning shoes. (these should be bigger than usual, allow thumb width at the back)\u003c/li\u003e\u003cli class=\"text-justify\"\u003e(To start with trainers will do for a couple of sessions)\u003c/li\u003e\u003cli class=\"text-justify\"\u003eMedium/thick socks.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eLong trousers.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eHigh visibility top. (pref. shower proof)\u003c/li\u003e\u003cli class=\"text-justify\"\u003eThin gloves.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eCap, berry/beanie.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eA small water bottle.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eGenerally speaking it is better to have several thin layers that you can remove.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eA watch that has a stopwatch function, also a heart rate monitor is useful but not essential.\u003c/li\u003e\u003c/ul\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eINVOLVMENT\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eWe meet at Tarka tennis on a Tuesday evening at 7 pm.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eSessions will last approx 30 minutes, once a week for 10 weeks.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eYou ideally need to run a total of 2-4 times a week for approximately 30 minutes duration each run.\u003c/li\u003e\u003c/ul\u003e\n\u003cp style=\"text-align: justify;\"\u003e(The less runs you do, the harder the next session will be !!)\u003c/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eGENERAL\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eYou must Register to start the programme.\u0026nbsp;\u003ca href=\"https://www.NorthDevonRoadRunners.com/Register\" target=\"_blank\"\u003eRegister for Trial membership here\u003c/a\u003e.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eAfter the 3rd week you will be expected to \u003ca href=\"https://www.NorthDevonRoadRunners.com/Subscriptions/Request\" target=\"_blank\"\u003ejoin\u003c/a\u003e the Running Club, to continue the programme.\u003c/li\u003e\u003c/ul\u003e\n\u003cp style=\"text-align: justify;\"\u003e\u003ca href=\"https://www.NorthDevonRoadRunners.com/Register/MembershipCategories\" target=\"_blank\"\u003eSee here for details regarding membership\u003c/a\u003e. Annual membership starts at £21.50\u003cbr\u003e\u003c/p\u003e\n\u003cp style=\"text-align: justify;\"\u003e \u003c/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003ePrior to running you should:\u003c/span\u003e\u003c/h4\u003e\n\u003cul class=\"text-justify\"\u003e\u003cli class=\"text-justify\"\u003eDrink plenty through the day.\u003c/li\u003e\u003cli class=\"text-justify\"\u003eEat a light meal at least 2 hours before.\u003c/li\u003e\u003c/ul\u003e","ComponentCode":null,"ComponentData":null,"ComponentError":null,"Background":{"Colour":null,"ImageURL":null,"ImageCrop":null,"Filter":null,"Html":"\u003cdiv class=\"cms-image\"\u003e\u003c/div\u003e"}}],"Height":0,"ColumnSpacing":0,"BottomMargin":0,"IsFullWidth":false,"IsBackgroundFullWidth":false,"Background":null}],"PageURL":"https://www.northdevonroadrunners.com/Cms/Spaces/BEGINNERS/Beginners+Programme?version=21","AllVersions":[{"ID":16,"Name":"v6 - Beginners Programme - Trev Bryan - 28/10/2017 12:13"},{"ID":30,"Name":"v7 - Beginners Programme - Trev Bryan - 30/10/2017 14:20"},{"ID":41,"Name":"v8 - Beginners Programme - Justin Beckley - 31/10/2017 15:18"},{"ID":42,"Name":"v9 - Beginners Programme - Justin Beckley - 31/10/2017 15:18"},{"ID":43,"Name":"v10 - Beginners Programme - Justin Beckley - 31/10/2017 15:19"},{"ID":44,"Name":"v11 - Beginners Programme - Justin Beckley - 31/10/2017 15:19"},{"ID":68,"Name":"v12 - Beginners Programme - Trev Bryan - 06/11/2017 17:16"},{"ID":69,"Name":"v13 - Beginners Programme - Trev Bryan - 06/11/2017 17:49"},{"ID":220,"Name":"v14 - Beginners Programme - Trev Bryan - 14/02/2018 09:22"},{"ID":397,"Name":"v15 - Beginners Programme - Justin Beckley - 29/11/2018 11:55"},{"ID":398,"Name":"v16 - Beginners Programme - Justin Beckley - 29/11/2018 11:57"},{"ID":399,"Name":"v17 - Beginners Programme - Justin Beckley - 29/11/2018 12:43"},{"ID":400,"Name":"v18 - Beginners Programme - Justin Beckley - 29/11/2018 12:47"},{"ID":402,"Name":"v19 - Beginners Programme - Justin Beckley - 30/11/2018 10:04"},{"ID":403,"Name":"v20 - Beginners Programme - Justin Beckley - 30/11/2018 10:28"},{"ID":456,"Name":"v21 - Beginners Programme - Justin Beckley - 15/01/2019 12:30"}],"Comments":[],"UpdatedComments":[],"Spaces":[],"LastViewTime":null,"CanEdit":false,"CanPublish":false,"CanComment":false,"CanReadComments":false,"CanModerateComments":false,"CanLike":false}