{"id":480,"date":"2018-12-11T22:59:20","date_gmt":"2018-12-11T22:59:20","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2018\/12\/11\/2018-12-11-4-things-i-learnt-leading-my-first-couch-to-5k-running-programme\/"},"modified":"2023-10-06T14:48:23","modified_gmt":"2023-10-06T13:48:23","slug":"first-couch-to-5k-running-group","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/first-couch-to-5k-running-group\/","title":{"rendered":"4 things I learnt leading my first Couch to 5k running group"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>In 2019, I was lucky enough to be given the opportunity to lead my first Couch to 5k running group.<\/p>\n\n\n\n<p>Leading a run group has been a dream of mine for a few years now, so I thought it was about time I mustered the courage to start a local running group.<\/p>\n\n\n\n<p>I love to share my passion and enthusiasm for running because of the positive impact it has had on my own physical and mental health. <\/p>\n\n\n\n<p>Running has changed my life so many ways for the better, so what better way to share this with others.<\/p>\n\n\n\n<p>In August 2018, I completed my <a href=\"https:\/\/www.englandathletics.org\/coaching\/qualifications\/leadership-in-running-fitness\/\" target=\"_blank\" rel=\"noopener\">Leadership in Running Fitness (LiRF)<\/a> course which was super helpful in providing me with the basics of run leading.<\/p>\n\n\n\n<p>In the following year I was then presented with the opportunity to lead a local ladies running group through <a href=\"https:\/\/letsrungirlscambridge.uk\/\" target=\"_blank\" rel=\"noopener\">Let&rsquo;s Run Girls<\/a>.<\/p>\n\n\n\n<p>I&rsquo;d like to share some of these learnings with the view of inspiring any budding run leaders to start their run leader journey. It&rsquo;s not all scary and if I can do it, you can do it too!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-become-a-run-leader\/\">How to become a run leader and inspire others to run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-683x1024.png\" alt=\"first couch to 5k\" class=\"wp-image-5199\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"first couch to 5k\" class=\"wp-image-5199 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4 things I learnt leading my first Couch to 5k running group<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">Don&rsquo;t overthink it, simplicity is key<\/h2>\n\n\n\n<p>When I think back to the first session, I was so incredibly nervous! Self-doubt raced through my head.<\/p>\n\n\n\n<p>I had spent hours planning the session in the days leading up to the course to include running drills and group exercises &ndash; some of which I had learnt on the one-day Leadership in Running Fitness (LiRF) course.<\/p>\n\n\n\n<p>At the time, I thought this would be the best plan, but when it actually came to delivering these activities on the day, I felt was cramming too much into the 45 minute session and my delivery felt &lsquo;scatty&rsquo;.<\/p>\n\n\n\n<p>In hindsight, I wish I had stuck to my original plan &ndash; 10 x 1 minute runs with 1 minute walking breaks in between.<\/p>\n\n\n\n<p>Simplicity is key. For the second session, I stuck with my original plan and I felt the session went a lot smoother and came away a lot more confident.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/couch-to-5k-training-plan\/\">Couch to 5k training plan: 7 essential things you need to know<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-683x1024.png\" alt=\"first couch to 5k\" class=\"wp-image-5202\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-683x1024.png.webp\" alt=\"first couch to 5k\" class=\"wp-image-5202 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-4.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Be prepared to put yourself in the shoes of a beginner runner<\/h2>\n\n\n\n<p>This sounds really obvious, but it&rsquo;s actually a lot harder than it sounds! The biggest challenge for me by far was putting myself in the shoes of a beginner runner.<\/p>\n\n\n\n<p>Before I started the programme, I didn&rsquo;t give this enough appreciation. There are so many things like posture, breathing, pacing, speed and recovery that are second nature to me now.<\/p>\n\n\n\n<p>I found myself explaining in the sessions as they are somewhat alien to beginner runners, especially when it is your first Couch to 5k. This was a huge learning experience for me, and it stressed the importance of knowing your stuff when it comes to running.<\/p>\n\n\n\n<p>I&rsquo;m by no means a running expert, but the fact that I was able to answer some of these questions gave me a great confidence boost. I now feel more empowered to share more tips and advice on becoming a better runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/\">How to run properly: Running technique for beginners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-683x1024.png\" alt=\"first couch to 5k\" class=\"wp-image-5200\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-683x1024.png.webp\" alt=\"first couch to 5k\" class=\"wp-image-5200 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">You have to love it<\/h2>\n\n\n\n<p>Being a run leader involves weeks and months of training and getting out there, regardless of the weather, your schedule, or anything else that might be going on.<\/p>\n\n\n\n<p>If you&rsquo;re going to stick with it, you have to love it. It&rsquo;s just too hard to be a good runner and run leader if you don&rsquo;t genuinely love it.<\/p>\n\n\n\n<p>You can&rsquo;t just be in it for the ends, you have to love the process. With love comes motivation and drive, with motivation and drive comes results.<\/p>\n\n\n\n<p>Your run group look to you to provide support, motivation and accountability week in, week out &ndash; both inside and outside of the running sessions.<\/p>\n\n\n\n<p>I actually found this process really empowering, and enjoyed motivating people on the programme.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-first-5k\/\">Love to run: How to run your first 5k<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-683x1024.png\" alt=\"first couch to 5k\" class=\"wp-image-5201\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-683x1024.png.webp\" alt=\"first couch to 5k\" class=\"wp-image-5201 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/first-couch-to-5k-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Small goals are what get things done<\/h2>\n\n\n\n<p>The Couch to 5k plan has weekly goals and other milestones along the way, which is great when it is your first Couch to 5k.<\/p>\n\n\n\n<p>The goal of the programme is to run 5k by the end of it. Whether you run it in 25 minutes or 45 minutes, it doesn&rsquo;t matter. That&rsquo;s why the programme is so great for beginners as it sets tangible and realistic goals.<\/p>\n\n\n\n<p>There&rsquo;s no point in just setting one huge performance goal at the beginning of the programme and then expecting miracles.<\/p>\n\n\n\n<p>There must be a sense of achievement and progress along the way. As a run leader, it was my responsibility to identify these goals and motivate the people on the programme to achieve them.<\/p>\n\n\n\n<p>You can choose to do either a 6-week, 10-week or 12-week Couch to 5k plan.<\/p>\n\n\n\n<p>I suggest you choose one based on the experience and ability levels of your runners, then adapt this if needed.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5-important-things-to-remember-when-setting-effective-running-goals\/\">5 important things to remember when setting effective running goals<\/a><\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n          summary-item-has-tags\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>In 2019, I was lucky enough to be given the opportunity to lead my first Couch to 5k running group. Leading a run group has been a dream of mine for a few years now, so I thought it was about time I mustered the courage to start a local running group. I love to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[76,182,53],"tags":[75,43,70,69],"mv":{"thumbnail_id":2201,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/08\/6-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/480"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=480"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/480\/revisions"}],"predecessor-version":[{"id":13269,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/480\/revisions\/13269"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2201"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}