Home

12 Week Improvers Course (5k to 10k) Coaching

North Devon Road Runners

Tarka Tennis Centre 7 Seven Brethren Bank Barnstaple Devon EX31 2AP

12 Week 5k to 10k Improvers Course

Did you complete the NDRR Beginners Course? Are you interested in a 12 week Improvers Course to enable you to increase your distance from 5k to 10k?

This course, (aimed at new / improving runners /or runners back from injury), is 12 weeks long and lasts up to 90 minutes a session. 

Starts the 8th of May and continues until the 24th of July 2018.

If this is of interest. Please sign-up here.

If you are able to volunteer to help run the course, please sign-up here.

MEDICAL

You need to be in good general health. Have a medical check-up with your doctor, to confirm your fitness to start the programme.

CLOTHING/SHOES 

Running shoes. (these should be bigger than usual, allow thumb width at the back) (To start with trainers will do for a couple of sessions) Medium/thick socks. Long trousers. High visibility top. (pref. shower proof) Thin gloves. Cap, berry/beanie. A small water bottle. Generally speaking it is better to have several thin layers that you can remove. A watch that has a stopwatch function, also a heart rate monitor is useful but not essential.

INVOLVMENT 

We meet at Tarka tennis on a Tuesday evening at 7 pm. Sessions will last approx 45 - 90 minutes, once a week for 12 weeks. You ideally need to run a total of 2-4 times a week for approximately 30 minutes duration each run. (The less runs you do, the harder the next session will be !!)

GENERAL

If not done so already, you must Register to start with NDRR to start the programme. Register for Trial membership here. After the 3rd week you will be expected to join the Running Club, to continue the programme. 

See here for details regarding membership. Annual membership starts at £21.50

Prior to running on the night, you should:

Drink plenty through the day. Eat a light meal at least 2 hours before.




No
Yes
24 July 2018 20:00

Alan Talmage

NDRR

Event Series Dates

Series Attendees

Photo Name Selected Option Forms Add-ons

 Me MEMBER JUNIOR NON-MEMBER GUEST

Record Refund Payment
Loading ...

Delete Event Series Series Instance

Delete the event series along with any sign-ups. No notification emails will be sent. This should only be used if the event was created in error or for testing purposes.

Attendees on

Photo Name Selected Option Forms Add-ons

 Me MEMBER JUNIOR NON-MEMBER GUEST

Record Refund Payment
Loading ...

Delete Event Series Series Instance

Delete the event series along with any sign-ups. No notification emails will be sent. This should only be used if the event was created in error or for testing purposes.
{"Series":{"Event":{"ID":581,"Type":{"ID":6,"Name":"Coaching","ShortName":"Coaching","GlyphClass":"far fa-stopwatch","Colour":"rgb(69, 174, 69)","IsAvailable":true,"Label":"\u003cspan class=\"label label-lg\" style=\"background-color: rgb(69, 174, 69)\" title=\"Coaching\"\u003e\u003ci class=\"far fa-stopwatch\"\u003e\u003c/i\u003e Coaching\u003c/span\u003e"},"Name":"12 Week Improvers Course (5k to 10k)","Description":"\u003ch3\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003e12 Week 5k to 10k Improvers Course\u003c/span\u003e\u003c/h3\u003e\n\u003cp\u003eDid you complete the NDRR Beginners Course? Are you interested in a 12 week Improvers Course to enable you to increase your distance from 5k to 10k?\u003c/p\u003e\n\u003cp\u003eThis course, (aimed at new / improving runners /or runners back from injury), is 12 weeks long and lasts up to 90 minutes a session.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eStarts the 8th of May and continues until the 24th of July 2018.\u003c/p\u003e\n\u003cp\u003eIf this is of interest. Please sign-up here.\u003c/p\u003e\n\u003cp\u003eIf you are able to volunteer to help run the course, please \u003ca href=\"https://www.northdevonroadrunners.com/Events/Calendar/ViewSeries?id=555\" rel=\"nofollow\"\u003e\u003cstrong\u003esign-up here\u003c/strong\u003e\u003c/a\u003e.\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eMEDICAL\u003c/span\u003e\n\u003c/p\u003e\n\u003cp\u003eYou need to be in good general health. Have a medical check-up with your doctor, to confirm your fitness to start the programme.\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eCLOTHING/SHOES\u003c/span\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eRunning shoes. (these should be bigger than usual, allow thumb width at the back) (To start with trainers will do for a couple of sessions) Medium/thick socks. Long trousers. High visibility top. (pref. shower proof) Thin gloves. Cap, berry/beanie. A small water bottle. Generally speaking it is better to have several thin layers that you can remove. A watch that has a stopwatch function, also a heart rate monitor is useful but not essential.\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eINVOLVMENT\u0026nbsp;\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eWe meet at Tarka tennis on a Tuesday evening at 7 pm. Sessions will last approx 45 - 90 minutes, once a week for 12 weeks. You ideally need to run a total of 2-4 times a week for approximately 30 minutes duration each run. (The less runs you do, the harder the next session will be !!)\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003eGENERAL\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eIf not done so already, you must Register to start with NDRR to start the programme.\u0026nbsp;\u003ca href=\"https://myclubhouse.co.uk/NorthDevonRoadRunners/Register\" target=\"_blank\" rel=\"nofollow\"\u003e\u003cstrong\u003eRegister for Trial membership here\u003c/strong\u003e\u003c/a\u003e. After the 3rd week you will be expected to\u0026nbsp;\u003ca href=\"https://myclubhouse.co.uk/NorthDevonRoadRunners/Subscriptions/Request\" target=\"_blank\" rel=\"nofollow\"\u003ejoin\u003c/a\u003e\u0026nbsp;the Running Club, to continue the programme.\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://myclubhouse.co.uk/NorthDevonRoadRunners/Register/MembershipCategories\" target=\"_blank\" rel=\"nofollow\"\u003eSee here for details regarding membership\u003c/a\u003e. Annual membership starts at £21.50\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"color: rgb(192, 80, 77);\"\u003ePrior to running on the night, you should:\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003eDrink plenty through the day. Eat a light meal at least 2 hours before.\u003c/p\u003e\n\u003cp\u003e\u003cimg src=\"https://www.northdevonroadrunners.com//Client/Images/Cms/NDRR Beginners Course.jpg\"\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c/p\u003e","VenueName":"North Devon Road Runners","VenueMapLocation":"EX31 2AP","VenueLatitude":"51.0757","VenueLongitude":"-4.0589","IsPastEvent":false,"Date":null,"ShortDate":null,"FullDate":null,"StartTime":null,"EndTime":null,"IsAllDay":false,"IsMultiDay":false,"DayCount":0,"Time":null,"TimeText":null,"Month":{"ID":"No date","HasValue":false,"Month":"No date","Year":null},"IsSeries":true,"IsInSeries":false,"IsFirstInSeries":false,"IsLastInSeries":false,"SeriesID":null,"HasCosts":false,"CostDescription":"","TokenRewardDescription":null,"Organizer":{"ID":3,"Name":"Alan Talmage"},"SecondOrganizer":{"ID":null,"Name":null},"OrganizingBranch":{"ID":0,"Name":null,"Description":null,"Icon":null,"Colour":null,"Depth":0,"Indent":0,"CanBeSelected":false,"Sections":null,"Label":""},"OrganizingSection":{"ID":2,"Name":"NDRR","Description":null,"Icon":"fa fa-sitemap","Colour":"rgb(237, 18, 84)","SeasonStartDate":null,"IsDefined":true,"IconAndName":"\u003ci class=\"fa fa-sitemap\" style=\"color: rgb(237, 18, 84)\"\u003e\u003c/i\u003e NDRR","Label":"\u003cspan class=\"label label-default label-lg\" style=\"background-color: rgb(237, 18, 84)\"\u003e\u003ci class=\"fa fa-sitemap\"\u003e\u003c/i\u003e NDRR\u003c/span\u003e"},"IsSignUpEnabled":true,"GuestsAllowedHtml":"\u003cspan class=\"answer answer-danger\"\u003e\u003ci class=\"fa fa-close\"\u003e\u003c/i\u003e\u003cspan\u003eNo\u003c/span\u003e\u003c/span\u003e","SignUpSummary":"22","SignUpOpeningTime":null,"SignUpClosingTime":"24 July 2018 20:00","IsSignUpWindowOpen":false,"HasSignUpClosed":true,"AutoRefundOnWithdraw":false,"ClosingDateTimeForAutoRefunds":"08 May 2018 19:00","Instance":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":true,"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"Series":{"UserLoggedIn":false,"IsFull":false,"HasWaitingList":false,"IsUserSignedUp":false,"IsUserConfirmed":false,"IsUserOnWaitingList":false,"IsUserPlaceOffered":false,"IsSignUpEnabled":false,"CanSignSomebodyUp":false,"NoSignUpReason":null,"CanSignUpSelf":false,"CantSignUpSelfReason":null,"CanSignUpGuest":false,"CantSignUpGuestReason":null,"CanSignUpOtherMember":false,"CantSignUpOtherMemberReason":null,"IconTitle":null,"SignUpID":0},"CanSignSomebodyUp":false,"NoSignUpReason":"Not logged in","UserSignUps":[],"HasNotes":false,"NotesTitle":null,"HasForms":false,"HasAddOns":false,"CanPurchaseAddOns":false,"IsCancelled":false,"CancellationReason":null,"IsShadowEvent":false,"ViewURL":"https://www.northdevonroadrunners.com/Events/Calendar/View?id=581","CanAdmin":false,"CanEdit":false,"CanCancel":false,"CanDuplicate":false,"CanSyncSignUps":false,"UserLoggedIn":false,"CanEmail":false},"CostStructure":null,"ShowMemberOptions":false,"ShowNonMemberOptions":false,"ShowOnlyAvailableNow":true,"ShowForAbilityLevelID":null,"AddOns":[],"VenueDirections":"Tarka Tennis Centre\n7 Seven Brethren Bank\nBarnstaple\nDevon \nEX31 2AP","AreVenueDirectionsVisible":true,"IsAttendeeListPrivate":false,"HasAnyOfMyAttendances":false,"AttendeeCount":0,"AttendeeGroups":[],"FilterBar":{"HasTextSearch":true,"SearchText":null,"TitleText":null,"CommonFilterIDs":[],"AllFilters":{"AddedBy":{"ID":"AddedBy","Caption":"Added by","ShowNullFilter":false,"FilterType":"Text","FilterConfig":null,"IsExact":false},"Name":{"ID":"Name","Caption":"Attendee Name","ShowNullFilter":false,"FilterType":"Text","FilterConfig":null,"IsExact":false},"CostOption":{"ID":"CostOption","Caption":"Cost Option","ShowNullFilter":true,"FilterType":"Select","FilterConfig":null,"IsExact":false},"Gender":{"ID":"Gender","Caption":"Gender","ShowNullFilter":true,"FilterType":"Select","FilterConfig":null,"IsExact":false},"InvitedBy":{"ID":"InvitedBy","Caption":"Invited by","ShowNullFilter":true,"FilterType":"Text","FilterConfig":null,"IsExact":false},"IsGuest":{"TrueText":"Yes","FalseText":"No","NullText":"All","ID":"IsGuest","Caption":"Is Guest","ShowNullFilter":false,"FilterType":"Boolean","FilterConfig":null,"IsExact":false},"PaymentStatus":{"ID":"PaymentStatus","Caption":"Payment Status","ShowNullFilter":true,"FilterType":"Select","FilterConfig":null,"IsExact":false},"Time":{"ID":"Time","Caption":"Sign-up Time","ShowNullFilter":true,"FilterType":"DateTime","FilterConfig":null,"IsExact":false},"LifecycleStatus":{"ID":"LifecycleStatus","Caption":"Status","ShowNullFilter":false,"FilterType":"Select","FilterConfig":null,"IsExact":false}}},"Forms":[],"CanAdmin":false,"CanBeDeleted":false},"InstanceSummaries":[{"EventID":582,"ShortDate":"08/05/2018","ConfirmedAttendeeCount":24},{"EventID":583,"ShortDate":"15/05/2018","ConfirmedAttendeeCount":22},{"EventID":584,"ShortDate":"22/05/2018","ConfirmedAttendeeCount":25},{"EventID":585,"ShortDate":"29/05/2018","ConfirmedAttendeeCount":22},{"EventID":586,"ShortDate":"05/06/2018","ConfirmedAttendeeCount":22},{"EventID":587,"ShortDate":"12/06/2018","ConfirmedAttendeeCount":22},{"EventID":588,"ShortDate":"19/06/2018","ConfirmedAttendeeCount":22},{"EventID":589,"ShortDate":"26/06/2018","ConfirmedAttendeeCount":22},{"EventID":590,"ShortDate":"03/07/2018","ConfirmedAttendeeCount":22},{"EventID":591,"ShortDate":"10/07/2018","ConfirmedAttendeeCount":22},{"EventID":592,"ShortDate":"17/07/2018","ConfirmedAttendeeCount":22},{"EventID":593,"ShortDate":"24/07/2018","ConfirmedAttendeeCount":22}],"CanAdmin":false,"CanBeDeleted":false}