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Power Walk Couch to 5k

Chorley Council

Saturday, 30 September 2017 from 10:00 to 11:00 (BST)

Power Walk Couch to 5k
Available Dates

Ticket Information

Type Remaining End Quantity
General Admission 35 Tickets 30 Sep 2017 Free  

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Event Details

The Power Walk couch to 5k event is being organised by Chorley Council and in partnership with the couch to 5k voluntters, to help adults and (children over 8 - 16 must that are supervised by a suitable adult) to get back into physical activity, which is fully endorsed by the NHS.  The specially designed plan is to build up activity to a level where people will feel comfortable in powerwaling 5k in nine weeks.

We will meet at Astley Park three times per week on a Monday and Wednesday at 6.30pm and on Saturday at 10am, which starts January 10 2015  The event is free with the exception of a small cost towards a t-shirt/medal at the end when you successfully complete the 5k race.

The plan 

Week one

Begin with a brisk five-minute walk, then alternate 60 seconds of power walking and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with a brisk five-minute walk, then alternate 90 seconds of Power walking with two minutes of walking, for a total of 20 minutes.

Week three

Begin with a brisk five-minute walk, then two repetitions of 90 seconds of power , 90 seconds of walking, three minutes of power walking and three minutes of walking.

Week four

Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of Power Walking, two-and-a-half minutes of walking, three minutes of  power walking, 90 seconds of walking and five minutes of  power walking

Week five

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of Power Walking, three minutes of walking and five minutes of power walking

Workout two: a brisk five-minute walk, then eight minutes of  power walking, five minutes of walking and eight minutes of power walking

Workout three: a brisk five-minute walk, then 20 minutes of power walking, with no walking.

Week six

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of Power Walking

Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of Power Walking

Workout three: a brisk five-minute walk, then 25 minutes of Power Walking with no walking.

Week seven

Begin with a brisk five-minute walk, then 25 minutes Power Walking

Week eight

Begin with a brisk five-minute walk, then 28 minutes of Power Walking

Week nine

Begin with a brisk five-minute walk, then 30 minutes of Power Walking

 

 IMPORTANT HEALTH INFORMATION

If you have any of the following medical issues than you must seek medical advice before attending the programme. 

Do you feel pain in your chest when you do physical activity?

Do you ever lose balance because of dizziness or ever lose consciousness?

In the past month have you had pain in your chest when you were NOT doing physical activity?

Do you have a bone or joint problem that could be made worse by a change in your physical activity?

If you answered yes to any of the above, you must seek medical advice and you will also to agree to tell the race leader if there are any changes to your medical conditions.  I understand by entering that I run at my own risk.

 

Do you have questions about Power Walk Couch to 5k? Contact Chorley Council

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When & Where


Astley Park
Hallgate Car Park Entrance
PR7 1NP Chorley
United Kingdom

Saturday, 30 September 2017 from 10:00 to 11:00 (BST)


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Organiser

Chorley Council

Come along and enjoy another one of our fantastic events - you can find out what's happening throughout the year at www.chorley.gov.uk/whatson.

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