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

Southampton Running Sisters Beginners' Course 2012

The 2012 course  will be held at

Townhill Park Community Centre Meggeson Avenue,
Townhill Park, Southampton, SO18 2FH

The course runs on Mondays between 14th May and 9th July. 

Sessions start at 7.00, please arrive in good time. 

We advise you to enrol early, but we always try to squeeze in late arrivals, so if you discover you have missed the start day, turn up in good time at the venue and talk to the coaches who will help you fit in and join the fun.

For more details contact Tina Blackburn 07747 09119 or email info@srs.org.uk

2. Programme: Summary of guest speakers and weekly activities

Week 1: 14^th May, A Welcome from Running Sisters:

Course Overview plus Q&A session, 

Running activity: Practical introduction to running

Week 2: 21st May

Talk: Stretching, warm up and cool down

Exercise Preparation and Closure - an introduction to stretching

Speaker: Sharon Banks, Massage Southampton

Running activity: Fast Back

Week 3: 28th May 

Talk: Alexander Sports: Footwear

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

Speaker: Dawn Taylor, Alexandra Sports

Running activity: Fartlek

NB: Monday 4^th June, No meeting because of Bank Holiday

Take yourself out for a run with some friends, put your feet up and catchup on your reading :-)

Week 4: 11th June, 

Talk: Running safely - a police perspective

Speaker: Sgt Vanessa Ford, Bitterne Police Station

Advice on how to approach running with safety in mind

Running activity: Hills

Week 5: 18^th June , 

Talk: Women Running

Informal Q&A session with Running Sisters

Running activity: Sprints

Week 6: 25^th June, 

Talk: Sport and Diet

Looking after yourself with a healthy approach to food and drink

Speaker: Michelle Sutcliffe

Running activity: Fun Run Preparations

Week 7: 14^th  June, 

Special Session: Speed and Agility 

A mixture of talk and practical session, Rob Cook

Week 8: 21st June 

Fun Run and Social Celebration

Fun Run and Social Celebration

Week 9 and afterwards… Join us for our regular runs on Mondays and Wednesdays, our satellite runs and find time for yourself

Six Week Get Fit Programme

Between beginners courses we are happy for new runners to come along to join our club runs, so long as they are able to run without a break for about 45 minutes. Following the programme below should get you to that level. 
The daily walking will also get your into the regular exercise habit. 

Get Fit Programme

You can use this basic programme to develop your running independently starting from scratch. You might also use it to get back to running on your own after a break.  

WEEK 1 Activity

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

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

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

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

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

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