OUR RUNNING CLASSES AND TRAINING
WELCOME FROM YOUR RUN COACH
I'm Aly, thanks for your interest in the classes; I'm the coach at Freerun. We have four programmes:
Based on UK Athletics principles, our Start 5K and Start 2 Run training focuses on beginner runners, as well as those looking to regain running fitness and improve techniques. We currently offer Start 5K as a 1-to-1 training programme. Circuits/Midweek Training are in-person group sessions we may offer based in the London Borough of Sutton, UK.
Our Speed 5K programme is for those who are currently running 5km distances and would like to improve their running performance and times. Our Sustain 10K+ programme is for runners who want to increase their ability to run longer distances and improve their performance. An in-person run assessment is available for both of these programmes, as well as the Start 5K, following which we provide your bespoke programme based on your running goals and lifestyle commitments, with support along the way, to optimise your running attainment and enjoyment. We're currently offering a special promotion on these courses for a limited number of students.
A bit about me, I'm a keen sports person and runner, competing in a range of events and distances, and hope to pass on helpful knowledge in your running journey. I'm a qualified running coach with an England Athletics Coach Qualification (CiRF) and Enhanced DBS. Happy to answer questions you may have; please head to the Contact page and send a message.
Please continue reading below for information about the programmes offered and to sign up.
Scheduled Sessions
CLASS DATES
BEFORE YOU ATTEND, PLEASE NOTE!
Consider bringing food/drink, sunscreen and clothing items suitable for the weather and carry valuables with you.
From time to time, there may be a need to cancel sessions. Please check the website up to the day of the session to ensure that the session is still taking place.
START 5K and START 2 RUN PROGRAMME CONTENT
Start 5K and Start 2 Run sessions (including taster sessions) typically include most of the following elements:
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runner welcome and briefing of the goals of the course and session
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technical spot, for example looking at equipment or running technique
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warm up drills and exercises designed to help you get the best out of the session and reduce injury risk
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run main programme which may include brisk walks, jogs and short runs with breaks, run games and activities designed to improve speed and endurance, for runners of a mixed ability range
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strength and conditioning work
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mobility and co-ordination
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cool down session including a range of stretches to promote recovery and flexibility.
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questions and debrief.
The classes run for 45 to 60 minutes, for adults (18+), or for children (12+)
accompanied by an adult. An important aspect of the programme is to complete extra runs (typically two per week) outside of class. Details to be provided in advance. For our group Start 5K training, if you miss an in-person session, you can follow the session tasks outside of class. Our innovative programme allows new participants to commence every week a class is scheduled, and runners start at the week appropriate to their ability level.
Our Start 2 Run Programme is a condensed four-week programme which covers all the above elements and provides the essentials to get you running and allowing you to develop further after the course at your own pace.
For our 1-to-1 Start 5K programme this will involve a similar approach to the Start 5K group programme, except after the first in-person session the runner undertakes the remaining sessions according the programme without needing to attend in person. The 8-week programme is then undertaken, with remote contact available from the coach during this period, typically 2-3 times during the 8-week programme.
Please see below our current Start 5K Programme, which is subject to our ongoing review and use is subject to our Terms & Privacy.
Currently, we are pleased to offer Start 5K as a 1-to-1 programme.
Contact us if you need any further information before registering for the Start 5K programmes.
1 to 1 PROGRAMME DATES
Speed 5K Programme (Example Only)
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CIRCUITS/MIDWEEK TRAINING
Circuits/Midweek Training sessions typically include most of the following elements:
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participant welcome and briefing of the goals of the course and session
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technical spot, for example looking at equipment or running technique
-
warm up drills and exercises designed to help you get the best out of the session and reduce injury risk
-
run main programme which may include brisk walks, strength and conditioning sets, jogs and short runs with recovery, run games and activities designed to improve speed and endurance, for runners and for those seeking to improve general fitness
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mobility and co-ordination
-
cool down session including a range of stretches to promote recovery and flexibility.
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questions and debrief.
These are standalone classes for 45 to 60 minutes, for adults (18+), allowing participants to join on any given week. They may also be run as part of a mixed session with those undertaking Start 5K programmes.
Contact us if you need any further information before registering for the Circuit classes.
SPEED 5K PROGRAMME CONTENT
Speed 5K is a 1-2-1 course and begins with an in-person athlete assessment and review of goals. The course is for UK-based adults. An 8-week bespoke programme is then provided with periodic virtual check-ins with the coach to monitor progress and ask questions. The goal-based programme typically considers a range of elements from the following:
welcome, discussion of programme goals, lifestyle and current training undertaken
athlete assessment (in-person, LB Sutton)
8 week bespoke, goal-orientated programme provided covering technical and fitness elements with a focus on improving your run performance at the 5km distance - see example programme below.
periodic catch ups with the coach during the 8 week programme by email or conversations
Contact us if you need any further information before
registering for the Speed 5K programme.
SUSTAIN 10K+ PROGRAMME CONTENT
Sustain 10K+ is a 1-2-1 course and begins with an in-person athlete assessment and review of goals. The course is for UK-based adults. An 8-week bespoke programme is then provided with periodic virtual check-ins with the coach to monitor progress and ask questions. The goal-based programme typically considers a range of elements from the following:
welcome, discussion of programme goals, lifestyle and current training undertaken
athlete assessment (in-person, LB Sutton)
8 week bespoke, goal-orientated programme provided covering technical and fitness elements with a focus on increasing distance and developing run performance at distances from 10km to the marathon
periodic catch ups with the coach during the 8-week programme by email or calls
Contact us if you need any further information before
registering for the Sustain 10K+ programme.