Walk to Run

Walk to Run is an annual event put on by Penistone Footpath Runners to promote fitness for the communities in and around Penistone.

It is a free, 10 week session that takes place on the Trans Pennine Trail behind Tesco in Penistone.

This year the first session will be on Thursday 16th of May starting at 6.30pm.

Our aim is to get everyone to be able to complete a 5k walk/jog/run by the end of 10 weeks. We now have our own parkrun in Penistone and our hope is that eventually everyone completes this.

We cater for all abilities from the absolute beginner to those that have run before but want to get started again.

It is a non-judgemental, no pressure event that anyone taking part progresses at their own pace.

We normally start with walking/jogging over a course on the TPT that is marked in 100 metre sections. Initially this is marked out for 1 kilometre and increases each week but participants can do as much as they feel they can cope with on any week. You may only manage half a kilometre the first time but increasing this by 33% each week will get you to 5k in just 9 weeks.

There is no need to come to every session or register. Just turn up!

We know that many people are put off jogging on their own for many reasons. This is a supportive, group event. Members of Penistone Footpath Runners will be there to encourage and walk/jog/run with participants.

This is the program we will be following (updated each week)

Week 1
Warm up with a brisk walk for 5 minutes.
Then alternate 60 seconds of jogging/running with 90 seconds of brisk walking.
Do this for 20 minutes (8 cycles).

Week 2
Warm up with a brisk walk for 5 minutes.
Then alternate 90 seconds of jogging/running with 2 minutes of brisk walking.
Do this for 21 minutes (6 cycles).

Week 3
Thanks to everyone, runners and helpers who turned out last Thursday on a lovely evening. We didn’t follow the outlined programme exactly. It was fairly close and allowed everyone to do things at their own level. Most of you did 4km which is fantastic for week 2!
Week 3 will follow a similar format. Brisk walk to 0.5k then jog/run 300 metres, followed by 200 metres walk. Do this up and down twice to cover 4km in total. Hope to see you all there.

Week 5
There is a good chance of rain on Thursday evening but it will be warm enough. Just bring some appropriate clothing. Can’t complain though after 4 weeks of fine weather. Thanks to John and Ian for looking after the session last week. They were very impressed with everyone.
The plan is to do a brisk 0.5k walk to warm up then 0.5k jog. Turn round at the 1k mark then a ‘pyramid’ which is 100m brisk walk, 100m jog, 100m walk, 200m jog, 100m walk, 300m jog, 100m walk (This will take you back to the start) 400m jog, 100m walk, 500m jog. This will take you to the 1k marker again. Reverse the pyramid, i.e 100m walk, 400m jog, 100m walk, 300m jog, 100m walk, 200m jog, 100m walk, 100m run, 100m walk. If I have counted correctly you will be at the 0.5k cone, so turn round and jog 500m back to the start! 5k in total. For anyone who hasn’t been to all the sessions we will sort something out for you.
Progress so far has been excellent so don’t let a bit of rain put you off!

Week 6
The plan is to do a brisk 0.5k walk to warm up then 0.5k jog. Turn round at the 1k mark then a ‘pyramid’ which is 100m brisk walk, 100m jog, 100m walk, 200m jog, 100m walk, 300m jog, 100m walk (This will take you back to the start) 400m jog, 100m walk, 500m jog. This will take you to the 1k marker again. Reverse the pyramid, i.e 100m walk, 400m jog, 100m walk, 300m jog, 100m walk, 200m jog, 100m walk, 100m run, 100m walk. If I have counted correctly you will be at the 0.5k cone, so turn round and jog 500m back to the start! 5k in total. For anyone who hasn’t been to all the sessions we will sort something out for you. I will be doing Penistone parkrun this weekend. SOME OF YOU ARE GOOD ENOUGH TO DO IT. Join me.

Week 7
Despite the low turnout last week was a triumph with everyone doing 5k in very respectable times. This week will be weather dependent. If fine we will do the parkrun route. If wet we will do 5k on the trail. It will be timed! Hope to see you all there.

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