Get fit to run
Just started running? parkrun is a family friendly, FREE (not for profit), weekly, timed 5km run/walk/jog open to all ages and abilities. Our events take place every Saturday at 9 a.m. in five locations in the West Midlands – at Brueton Park, Solihull, the War Memorial Park in Coventry, Newbold Comwyn in Leamington Spa and also in Birmingham and Worcester too.
parkrun is a great way to get into running and is ideal Knowle Fun Run preparation for both the novice and seasoned athlete. Taking part is easy – just register in advance at parkrun before your first ever parkrun. Then just set your alarm for Saturday morning and get yourself there!
Knowle and Dorridge Running Club
Interested in running regularly with like-minded locals? Our local club already has 50 members of mixed abilities. UK Athletics affiliated club run every Wednesday at 7.30 from Knowle & Dorridge Cricket Club. More details at Knowle and Dorridge Running Club or contact – sarah.connors@talk21.com or 01564 772114
Kids Run Free aim to get young people passionate about exercise, motivated and inspired to achieve and they want this to be available to all children. We are a charity, managing running races for young children 0 to 16 years. These races take place at 8.45am on the first Saturday of each month, currently in Leamington, Solihull and Coventry. Events take place in parks and schools and the distances are tailored to the age of the children. Kids Run Free want to make the UK a better place for our children. To sign up just visit Kids Run Free
Or why not try the internet to find yourself a local Jogging Buddy?
‘Solihull Active’ More Active, More Often – For all the information on sport and physical opportunities available to you in Solihull, visit www.solihullactive.co.uk
Alternatively
If you have not run more than 2 miles or 20 minutes before, and want to do your own thing – why not follow this 5 week programme.
But first make sure you are wearing the correct footwear and clothing, even for training
Always enjoy your runs. Try and find parkland or canal paths, or follow the Fun Run course, if possible.
Week 1 Walk/jog for up to 20 minutes 3 or 4 times at a comfortable pace, breathing easily – don’t strain yourself
| Week 2 | Week 3 | Week 4 | Week 5 | |
| Monday | Jog 20 mins | Jog 20 mins | Jog 20 mins | Jog 25 mins |
| Tuesday | Rest | Rest | Rest | Rest |
| Wednesday | Jog 25 mins | Fartlek 30 mins | Run 25 mins | Fartlek 30 mins |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | Jog 20 mins | Easy Run 25 mins | Fartlek 25 mins | Steady Run 20mins |
| Saturday | Rest | Rest | Rest | Rest |
| Sunday | Jog 30 mins | Jog/Run 30/35 mins | Jog 45 mins | It’s Fun Run Day! |
Fartlek is a Swedish word meaning speed play. This involves running, walking & jogging various speeds for short distances i.e. an interval training session
Jog is running at a slow comfortable pace
Easy Run is at a pace slightly faster than a Jog
Steady Run is running at a pace where you work hard and push yourself a little so that you get slightly out of breath and thus breath harder
If you wish to gain further advice regarding running schedules, shoes & clothing visit the 
Familiarise yourself with the course. See how you get on up the Longdon Road hill!
