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First Steps
Our free introductory running group
Structured training programmes to suit complete beginners, taking them up to 4 miles in a relaxed and informal introduction/return to running.
We set up First Steps in 2013 – to introduce others to the sport that we are so passionate about.
Over the years, with the help of Torfaen Sports Development and Sport Wales, we have developed many members to become qualified confident Leaders. These Leaders are dedicated and committed people, who help others to reach their running related goals. The group is always free of charge and welcomes anyone over the age of 12 years who would like to start or return to running
The format of the Group is set up so that anyone can join in, at any time. It doesn’t matter if you miss a week or two, you can dip in and out as you need to – we are always there to help you.
We have 4 Groups to take you from Couch Potato to Runner Bean.
Once you are confident that you can run 4 miles you are welcome to join the additional improvers group that meets every Monday and Wednesday to run distances between 4 & 5 Miles.
When & Where
Every Monday & Wednesday at 6.30pm
We meet at Pontypool Active Living Centre, Pontypool Park.
Visit our Firststeps Facebook page here
First Steps Training Plan March
Group 1
Group 1
Group 1
Not Running to Conquering That First Mile
Who is it for:
Those completely new to running and/or those coming back from long term injury/layoff
Aim of group:
To successfully introduce running in a safe and enjoyable manner
To demonstrate good practice
To Keep participants motivated to progress
Typical Session:
Warm up
Dynamic stretches
Jog walk Jog 1Mile
Warm down – static stretches
Group 2
Group 1
Group 1
1 to 2 Miles - Mile to Miles!
Who is it for:
Anyone who can now comfortably run 1 mile without walking
Aim of group:
Build confidence
Improve stamina
Improve fitness
To keep participants motivated to progress
Typical Session:
Warm up
Dynamic stretches
Jog walk Jog 1-2 miles
Warm down – static stretches
Group 3
Group 3
Group 3
2 to 3 Miles and that elusive Parkrun
Who is it for:
Anyone who can now comfortably run 2 mile without walking
Aim of group:
Continue building confidence
Improve stamina and endurance
Improve fitness and strength
To keep participants motivated to progress
Typical Session:
Warm up
Dynamic stretches
Jog walk Jog 2-3 Miles
Warm down – static stretches
Group 4
Group 3
Group 3
3 to 4 Miles getting dead good at this now!
Who is it for:
Anyone who can now comfortably run 3 mile without walking
Aim of group:
Continue building confidence
Improve stamina and endurance
Improve fitness and strength
To keep participants motivated to progress
Identify future leaders club runners
Typical Session:
Warm up
Dynamic stretches
Jog - walk if necessary 3-4 miles
Warm down – static stretches
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