{"id":9923,"date":"2021-08-05T08:30:02","date_gmt":"2021-08-05T08:30:02","guid":{"rendered":"http:\/\/irun.wales\/?p=9923"},"modified":"2021-08-05T18:10:04","modified_gmt":"2021-08-05T18:10:04","slug":"friday-focus-beyond-running-fitness","status":"publish","type":"post","link":"https:\/\/irun.wales\/cy\/news\/friday-focus-beyond-running-fitness\/","title":{"rendered":"Friday Focus &#8211; Beyond Running Fitness"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"461\" src=\"http:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5051-1024x461.jpg\" alt=\"\" class=\"wp-image-9925\" srcset=\"https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5051-1024x461.jpg 1024w, https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5051-300x135.jpg 300w, https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5051-768x346.jpg 768w, https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5051.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>BRF running club a fairly new group based in the Vale of Glamorgan, they ran a Couch to 5k using Barry island and the Knap as their base. Approximately 14 eager participants joined overall. <\/p>\n\n\n\n<p>They ran a Tuesday morning and Tuesday evening session and then did run two of each week on a Thursday evening. The &#8216;Coucher&#8217;s&#8217; then did the third run themselves often arranging to meet and run together.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"http:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5052.jpg\" alt=\"\" class=\"wp-image-9927\" width=\"216\" height=\"478\" srcset=\"https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5052.jpg 433w, https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5052-135x300.jpg 135w\" sizes=\"(max-width: 216px) 100vw, 216px\" \/><\/figure><\/div>\n\n\n\n<p><br>By week 4 the were down to about 6-8 runners and by week 5 a solid 6 runners then went on to complete the course. With week 5 repeated and then did week 9 over two weeks to ensure everyone felt supported and this worked really well .<\/p>\n\n\n\n<p><br>They also added a week 10 where they started increasing their time to reach their 5k goal and then on a hot summer Sunday morning they ran a 5k loop from Barry Island finishing at the famous beach huts where they received a medal and a gift bag. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"http:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5067.jpg\" alt=\"\" class=\"wp-image-9929\" width=\"215\" height=\"478\" srcset=\"https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5067.jpg 433w, https:\/\/irun.wales\/app\/uploads\/thumbnail_IMG_5067-135x300.jpg 135w\" sizes=\"(max-width: 215px) 100vw, 215px\" \/><\/figure><\/div>\n\n\n\n<p>These amazing ladies, the eldest being 71, have now joined in with the regular sessions run by BRF and are continuing their journey.<\/p>\n\n\n\n<p>Their next beginners course starts in September and are joining forces with Vale Runners to provide a broader base of support.<\/p>\n\n\n\n<p>Llongyfarchiadau \/ Congratulations to the 5km graduates!<\/p>\n\n\n\n<p>If you&#8217;re looking for a Couch to 5km programme then have a look at our resources <a href=\"https:\/\/irun.wales\/couch-to-5k-programme\/\">Couch to 5k Programme &#8211; Run Wales (irun.wales)<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BRF running club a fairly new group based in the Vale of Glamorgan, they ran a Couch to 5k using Barry island and the Knap as their base. Approximately 14 [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":9934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v14.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Friday Focus - Beyond Running Fitness - Run Wales<\/title>\n<meta name=\"robots\" content=\"index,follow\" \/>\n<link rel=\"canonical\" href=\"https:\/\/irun.wales\/cy\/news\/friday-focus-beyond-running-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"cy_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday Focus - Beyond Running Fitness - Run Wales\" \/>\n<meta property=\"og:description\" content=\"BRF running club a fairly new group based in the Vale of Glamorgan, they ran a Couch to 5k using Barry island and the Knap as their base. 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