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.
They ran a Tuesday morning and Tuesday evening session and then did run two of each week on a Thursday evening. The ‘Coucher’s’ then did the third run themselves often arranging to meet and run together.
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 .
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.
These amazing ladies, the eldest being 71, have now joined in with the regular sessions run by BRF and are continuing their journey.
Their next beginners course starts in September and are joining forces with Vale Runners to provide a broader base of support.
Llongyfarchiadau / Congratulations to the 5km graduates!
If you’re looking for a Couch to 5km programme then have a look at our resources Couch to 5k Programme – Run Wales (irun.wales)