SRS Beginners Course Week 2a 5th May

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

It is still possible for you to join the course, please turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged) see full details at the bottom of this page

Programme

Each week begins with a briefing, followed by a running activity and then short presentation by a guest speaker.


Week 2a 5th May - Bank Holiday no official programme but optional social run at 6.00pm

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May Michelle Sutcliffe:

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 5a 31st May - Bank Holiday optional social run at 6.00pm

Week 6: 7th June Sharon White:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.




Download poster and application form pdf or doc



location details

SRS Beginners Course Week 2 26th April

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

Monday 26th April 7.00 – 8.30pm.

Todays class will focus on stretching, and mobilisation. How to get yourself moving and do things to make sure that you help protect yourself from injury.

Our guest speaker is Jo Harvey who is a fitness instructor at the University of Southampton.

The session will begin with an introduction and overview of stretching and mobilisation. This will be followed by:

* a short warm up run in the park

* outside: demonstration and practice of basic stretches

* inside: paired stretches and PNF stretches

* Q&A




It is still possible for you to join the course, please turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged) see full details at the bottom of this page

remaining programme

Week 2a 5th May - Bank Holiday optional social run at 6.00pm

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May Michelle Sutcliffe:

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 5a 31st May - Bank Holiday optional social run at 6.00pm

Week 6: 7th June Sharon White:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.




Download poster and application form pdf or doc



location details

Beginners Course April 2010 Week 1 19th April

Meet at Bitterne Park Social Club
76 Manor Farm Road, Bitterne Park, SO18 1NQ

Monday 19th April 7.00 – 8.30pm.

We will have to spend a bit of time on the first meeting on admin but we will also find time for a short gentle jog which will help you establish your personal targets for the course.

Please turn up in loose fitting clothing, suitable for a gentle jog
There is no need to buy special clothes or footwear at this stage, as long as you have some form of leisure/jogging/sports clothing and a pair of trainers

On the first day you can expect to:

* complete you registration and collect your membership card

* collect our information pack which contains course details and running advice

* get to know other beginners on our course

* have a chance to chat with existing running sisters

* have time to think about your personal running targets

* take part in a Q&A session to answer any special questions you may have

* come with us for a short run



please try to send of an application form in good time for the first night, but if necessary turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unwaged)


Download poster and application form pdf or doc



location details

SRS Beginners 2010: Speaker Schedule

Each week's activity will follow the same basic programme:

* Arrival, Welcome, and check on progress

* Briefing for the day's activities

* Warm up

* Running Session

* Cool Down

* Guest Speaker

* Reminders for next week


Speaker Schedule:

Week 1: Running Sisters:

Course Overview - plus Q&A session

Week 2: 26 April Therapeutics :

Exercise Preparation and Closure - an introduction to stretching

Week 3: 10th May Alexander Sports:

Running Styles, and shoes to match. Plus and overview of running clothing

Week 4: 17th May speaker tbc

Sport and Diet

Week 5: 24th May Emma Trickett, The Moving Body Clinic :

The role of sports massage

Week 6: 7th June presenter tbc:

Speed and Agility - mixed talk and practical session

Week 7: 14th June - Local WPC:

Running safely - a police perspective

Week 8: 21st June no speaker

Fun Run and Social Celebration

At the end of the course we welcome you to join us on our regular club runs.

Normally runs are scheduled for Monday, Wednesday and Saturday. Check out the Southampton Running Sisters training blog for details.

SRS Beginners 2010 Week 1: 19th April 2010

We will be running our beginners course for eight weeks from Monday 19th April 7.00 – 8.30pm. This year we are meeting at Bitterne Park Social Club, 76 Manor Farm Road, Bitterne Park, SO18 1NQ

We will have to spend a bit of time on the first meeting on admin but we will also find time for a short gentle jog which will help you establish your personal targets for the course.

Please turn up in loose fitting clothing, suitable for a gentle jog
There is no need to buy special clothes or footwear at this stage, as long as you have some form of leisure/jogging/sports clothing and a pair of trainers

On the first day you can expect to:

* complete you registration and collect your membership card

* collect our information pack which contains course details and running advice

* get to know other beginners on our course

* have a chance to chat with existing running sisters

* have time to think about your personal running targets

* take part in a Q&A session to answer any special questions you may have

* come with us for a short run



please try to send of an application form in good time for the first night, but if necessary turn up on the night with a completed application form and your payment as a cheque or cash (£30 or £25 for unemployed or OAP)


Download poster and application form pdf or doc



location details

Bitterne Park Social Club, 
76 Manor Farm Rd, 
Bitterne Park,
SO18 1NQ

location details


The course sessions will not be held on bank holidays, and will run in total until 21st June 2010

Beginners Course Application Form and Poster

Download poster and application form pdf or doc

SRS Beginners Course 2010 Bitterne Park Southampton

We will be running our beginners course for eight weeks from Monday 19th April 7.00 – 8.30pm download poster and application form pdf or docx

location details

Bitterne Park Social Club, 
76 Manor Farm Rd, 
Bitterne Park,
SO18 1NQ

location details


The course sessions will not be held on bank holidays, and will run in total until 21st June 2010

We will have a mix of running sessions which gradually build up your stamina and expertise

We will have a set of speakers throughout the course who will give you insights into various aspects of running including clothing, safety, health and diet

We will have a final fun run for you to calibrate your progress

We will have a social celebration with food and drink after the fun run on the final evening or the course

We will help you prepare for the Race for Life or the Great South

We will welcome you to our regular club nights and club runs

We will give you a membership card which affiliates you to England Athletics and gains discounts at local sports stores and extends your membership until 31 December 2010

We will try to live up to our motto of running for fun, friendship and fitness

Meanwhile, why not take a look through the pages which were posted in association with the last course

As in previous years we will be providing an interesting programme of guest speakers to accompany a carefully crafted schedule of gentle training runs designed to help get you fit enough to manage a 5k fun run at the end of the course. Its a chance for runners to get to know the club and for absolute beginners to get into the running habit - so much cheaper than gym membership!

Its all good fun, and this will be the 16th year that the course has been held. There are experienced coaches plus plenty of already established runners from Running Sisters on hand to help get you up to speed.

"We have new runners of all ages, shapes and sizes join our course". says club chair Su White, who is also one of the coaches. "Our approach is really practical, giving down to earth advice and providing support from other runners who were themselves beginners a few year's ago. Our speakers cover topics like stretching, massage and physiotherapy, women's health, safe running, plus advice of diet, clothing and footwear. There is a fun run and celebratory supper at the end of the course, and miraculously we usually manage to get the weather to keep fine as well!"

Get Fit Programme

Many people contact us asking what they can do to get running before the beginners course starts or so that they are able to join us mid year

The programme below is designed for people who don't really think they can run yet.

At the end of this programme you should be able to run continuously for 30-45 minutes

why not follow the programme and see what you can manage at the end? You may choose to follow the programme alone, or perhaps you have a friend or two who you could persuade to join you.

Its important that you run regularly, but if you are unwell, take a rest, and then resume the programme repeating the last week that you ran before the break

After each run you should go through a short programme of stretches, take a look at runnergirl.com for some suggestions


WEEK 1 Activity notes


This week's advice learn some stretches - e.g. runnergirl.com

Sunday run 5 mins, walk/slow jog 2 mins repeat 4x

Monday walk 15 mins (AM and PM)

Tuesday run 5 mins, walk/slow jog 2 mins repeat 4x

Wednesday walk 15 mins (AM and PM)

Thursday run 5 mins, walk/slow jog 2 mins repeat 4x

Friday walk mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 2

This week's reflection how far can you manage?
check how you feel

Sunday run 8 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 20 mins (AM and PM)

Tuesday run 8 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 20 mins (AM and PM)

Thursday run 8 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 20 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 3

This week's advice - drink little and often during the day rather than when running

Sunday run 10 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 4

This week's advice - review your targets, what running goals do you have?

Sunday run 10 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 10 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 10 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 5

this week's advice - review your diet, for example swap fresh fruit for cakes and biscuits

Sunday run 15 mins, walk/slow jog 2 mins, repeat 2x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 2x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 2x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

WEEK 6

this week's advice discuss your progress - talk it over with a friend, celebrate your progress

Sunday run 15 mins, walk/slow jog 2 mins, repeat 3x

Monday walk 30 mins (AM and PM)

Tuesday run 15 mins, walk/slow jog 2 mins, repeat 3x

Wednesday walk 30 mins (AM and PM)

Thursday run 15 mins, walk/slow jog 2 mins, repeat 3x

Friday walk 30 mins (AM and PM)

Saturday Rest or Alternative Activities

plan your next steps :-)