Beginners Courses
It's never too late to start running! These ten week courses meeting once a week are designed to have you jogging up to 3 miles without stopping by the end of the course. Thereafer you will be welcomed and supported by existing runners and coaches into our regular Network sessions. A sample schedule is provided below.
Next 10 week courses:
Glasgow Club CASTLEMILK
23 Jan - 26 Mar
Mondays 7.30pm
Glasgow Club DRUMOYNE
24 Jan - 27 Mar
Tuesdays 6.30pm
Glasgow Club GORBALS
26 Jan - 29 Mar
Thursdays 6.30pm
Glasgow Club SCOTSTOUN
26 Jan - 29 Mar
Thursdays 6.30pm
GARROWHILL COMMUNITY CENTRE*
24 Jan - 27 Mar
Tuesdays 7.30pm
*Please book Garrowhill by calling 0141 287 5079
All other courses can be booked directly at the venue.
Please also see our pages on:
10k Beginners starting in February and June
Shape Up with the Running Network
(10 week beginner course combined with the Shape Up weight management programme).
Sample Schedule
Week 1 - 5 x 2 min jog/2 min walk
Week 2 - 5 x 3 min jog/2 min walk
Week 3 - 5 x 4 min jog/2 min walk
Week 4 - 4 x 6 min jog/1 min walk
Week 5 - 3 x 7 min jog/1 min walk
Week 6 - 3 x 8 min jog/1 min walk
Week 7 - 2 x 10 min jog
Week 8 - 15 - 20 min jog
Week 9 - 20-25 min jog
Week 10 - 30-35 min jog
Please note that this is a sample only and progression may vary slightly within each group. We recommend you train two or three times per week in total with at least one other run per week plus a further aerobic activity which could be a 20 minute brisk walk, fitness class, cycling, swimming etc.
What to wear?
Running requires very little equipment, but a good pair of running shoes that suit your foot type will help reduce the risk of injury. We recommend getting advice from a specialist running retailer if you intend to keep running on a regular basis.
Wear suitable clothes for the weather as required e.g. a lightweight waterproof jacket, hat and gloves in the winter. Wear layers so they can be easily removed as you will get warm quickly. Bring a change of clothes in case you get soaked in the rain. In the summer months don't forget your sunscreen!