Never run before? This programme is for YOU!
Go from zero to RUNning 5k IN 12 WEEKS!
Walk to Run is a 1:1 online coaching programme which will provide you each week with the guidance, support and accountability you need to stay on track with your training
Imagine lacing up your trainers, shouting out to your partner that you’re ‘just heading off for a quick run’. You step out into the fresh air, leaving the stresses of the day and responsibilities behind. This is your time. You look around at all the beauty, you feel your heart pumping and you remember how lucky you are, it puts things into perspective and you notice a smile across your face. You feel free and even though your body is being challenged physically, you feel relaxed for the first time that day.
30 minutes later, you return home to your family feeling energised, happy and proud of yourself for taking that time to look after your body and mind.
Being a 'runner' doesn't mean smashing PBs and competing in races (although it can do!), it just simply means being able to run for however long you feel like running. So let's start with walking and week by week, little by little, we’ll get you running across that 5k mark experiencing your first runners high!
“When I joined the programme, I was nervous and really didn’t think I could run. Since joining, I’ve met some lovely people and had a boost in weight loss...oh and I CAN run! We all can, it doesn’t matter about the pace!”
How will running improve my life?
• Improve your physical health and fitness
• Weight loss
• Improve your mental and emotional health
• Increase your energy and concentration
• Boost your mood and increase happiness
• Manage and reduce stress
• Improve sleep quality
• Increase concentration
• Become more mindful
• Make new friends
“I had not ran in around twenty years. At the beginning it was a chore running 100 metres, however by the end I was running 5k fairly easily. The course gives you a good gradual programme to follow. The coaches are always enthusiastic and are on-hand to provide support and advice when needed. I certainly would not have been running 5k without the Walk to Run course!”
How does it work?
Sign up to the 12 week programme and shortly after you’ll receive an email from me to get you set up
Receive your welcome pack with tips on how to best prepare for starting, videos with your warming up and stretching routines and healthy recipes to support your new active lifestyle
We will discuss which days you are going to fit in your walk/runs and create your training plan. This structure and routine will help you to stay on track.
Receive weekly emails from me with your new training plan and motivation boost
Follow your training plan and complete your 3x walk/runs each week - ideally with at least a day in between if possible
Record your walk/runs using the Strava app (you will have instructions, but I promise it’s super simple)
Each week, I will check your training on Strava - this accountability and 1:1 support is what makes the programme so successful!
Notice yourself getting fitter and more confident each week
Complete your first 5k Park Run and receive your Walk to Run Graduate medal! (Park Run is optional and on every Saturday at 9am. It’s a great goal to aim for)
Enjoy all the benefits of running and living a more active and healthier, happier life!
“I have never been a runner, the few times I’ve tried to start have failed due to lack of motivation. The New Waves course has provided support, friendly faces, and given me the motivation to keep going. The plan is simple and it works - at the beginning I found running for 1 minute tough and by the end of the 12 weeks I ran 5km! I’m so pleased to have done it and plan to continue running to keep fit and to relax. Thanks Lou!”
“3 months ago the idea of me running (slow jog!) non-stop for 5k seemed unlikely to say the least. At aged 71, I thought I’d left it a bit late, but Lou’s enthusiasm, confidence and track record with her clients persuaded me to take up the challenge and at least give it a go. Well, here we are, 5k done and it’s been a most enjoyable process! I definitely recommend signing up.”
What's included?
✔ Your training plan emailed to you each week✔ 3 walk/runs set each week (each one is around 30-45 minutes)
✔ 12 weeks of 1:1 online coaching to keep you accountable
✔ Videos demonstrating your warm up routine and stretches
✔ 5 x videos on running technique to prevent injury
✔ Welcome pack and tips on how to prepare before starting
✔ A shiny Walk to Run Graduate medal on completion
✔ New Waves recipe e-book to support your training with simple, nutritious meals
✔ 15% off personal training with me if you want to get the best possible results and combine with strength training
“I can’t recommend the Walk to Run programme enough! I’d always thought why would you want to run?! But I decided to challenge myself and with the help and accountability I’ve gone not just from 0-5k, but to a love for running which I didn’t expect!”
The Details
When is it?
Start anytime!
Find 3 slots per week to schedule your walk/runs - try to stick to the same times each week as best you can to make it easier
Where is it?
This is an online programme so you have total flexibility of where you complete your training
Tip; pick flat(ish) routes!
How much does it cost?
12 weeks 1:1 online coaching
£199 in total
or 3 x £70 (monthly instalments)
“This program is brilliant. If you follow the instructions, do your homework and listen to your coach you will be able to run 5K. I never thought I could do it but I did and it feels great!”