Beginners Diary – Orchard Eagles Running Club

We all met for the first time and got our first session done.

This was the very first run, we kept it slow and steady. The focus was on getting moving, learning the routine, and letting the body adjust. Total time was 30m 45s, Total Distance 1.93mi

We started with a stretch's and a 5 minute walk to warm up. The main session was 1 minute of running followed by 1 minute 30 seconds of walking, repeated 7 times. We finished with a final 1 minute run, then a 5 minute walk to cool down, followed by stretches after the run.

Well done to everyone for showing up and giving it a go. Starting is often the hardest part, and that is already done. Keep turning up, keep it steady, and trust that it will get easier week by week.

Week 1 Session 2

Session 2 followed the same session as Session 1. We kept the same run and walk intervals and focused on staying steady and relaxed.

It was slightly colder, which made the first few minutes feel tougher, but everyone warmed up after the first 5 mins. The group kept going, stayed consistent, and got the session done.

Another solid run in the bank. Turning up again is a win in itself, and it all counts.

Week 1 Session 3

The weather was great for a morning session. We kept the same format as Sessions 1 and 2. We ran a few laps around the central area, which worked really well. It gave everyone the chance to stretch away at a pace that suited them, while still staying within a safe distance of the run leader, myself.

This session also marked the end of Week 1. The first week is often the hardest, both mentally and physically, and everyone pushed through it. A great effort from the whole group. Three sessions completed and a solid foundation laid.

Week 2 Session 4

We started with stretches before the run, followed by a 5 minute walk to warm up. The main session was 1 minute 30 seconds of running and 2 minutes of walking, repeated 5 times. We then finished with a final 1 minute 30 second run, followed by a 5 minute walk to cool down and stretches after the run.

This was the first step up from Week 1. The runs were a little longer, but everyone handled it well. Steady progress and another strong session completed.

Week 2 Session 5

The session itself stayed the same, but the conditions did not. Today was wetter with the rain, which made it a bit tougher. Even so, everyone performed really well and stayed focused from start to finish.

It was great to see the group turn up and put the work in despite the weather. That mindset matters just as much as the running. Another strong session completed.

Week 2 Session 6

Session 6 kept the same run again and took place in Preston Park.

The weather stayed cold, but at least the rain held off. The group settled into the routine well by now. Everyone knew what was coming and managed their effort from the start.

Another consistent session in the bank. Showing up, even when it is cold, is where the progress really happens.

Week 3 Session 7

We began with a 5 minute walk to warm up. The session then moved into longer efforts, with 1 minute 30 seconds of running followed by 3 minutes of walking, repeated through the set. We closed with a final 1 minute 30 second run and a 5 minute walk to cool down.

The cold is still hanging around and it definitely made itself known. But the group got on with it and kept moving.

It was also great to have support from Sarah Parvin who joined the session alongside the runners. Another step forward and more progress building each time we meet.

Week 3 Session 8

Session 8 followed the same structure again, with me leading the group.

And the temperature improved… from 4 degrees to a mighty 5. Almost tropical. A small change, but it felt a bit kinder once we got moving.

By now everyone understands the rhythm of the session. Effort is controlled, recoveries are used well, and confidence is growing. Another good run added to the week.

Week 3 Session 9

Rob led today’s session with support from Emma.

There was a great turnout, and the group settled into the run well. Having different leaders guiding the session brought a fresh bit of energy while keeping everything steady and familiar.

Another strong day for everyone who came along and put the work in.

week 4 Session 10

We warmed up with a 5 minute walk. The main set pushed things on again. We ran for 3 minutes, walked for 1 minute 30 seconds, ran for 5 minutes, walked for 2 minutes 30 seconds, then ran for 3 minutes. After that came a final 1 minute 30 second run, followed by a 5 minute walk to cool down.

It was a dry and crisp session. We used an out and back route, which helped everyone judge their effort and stay in touch with the group.

The running sections are getting longer now and you can see people stepping up to meet the challenge. Another real bit of progress.

Week 4 Session 11

took us back over the same route.

And it definitely felt different. Either the pace picked up or the distance stretched out a bit. Maybe both. What matters is the group is moving better, recovering well, and growing in confidence each time out.

A really encouraging session and a clear sign that the work is paying off.

Week 4 Session 12

Session 12 kept the out and back idea, but this time around Preston Park

There was a great turnout and it was a lovely morning to be out running. The group moved well, kept control of their effort, and looked comfortable on the longer sections.

It is exciting to know the structure changes each session next week. A new challenge is coming, and everyone is building nicely towards it.

Week 5 Session 13

Week 5 got underway with a step up in the length of the runs. It is great to see how far the group has come since those first short intervals back in Week 1.

We made sure to warm up properly with stretches and a 5 minute walk before getting into the session. The run itself was made up of three 5 minute runs, with 3 minute walks in between to recover. We finished with a 5 minute walk to cool down and stretches after the run.

The longer runs are a real milestone at this stage of the programme. The group handled it really well, keeping their effort steady and supporting each other throughout.

Another strong session completed and the progress is clear to see. Keep turning up and trusting the process.

Week 5 Session 14

Session 14 brought another step forward for the group.

Conditions were a bit tricky as it was wet under foot, but that did not stop everyone getting the session done. The group stayed focused and managed the conditions well.

We started with stretches followed by a 5 minute walk to warm up. The session then moved into an 8 minute run, a 5 minute walk to recover, and then another 8 minute run. We finished with a 5 minute walk to cool down and stretches after the run.

This was a small increase from the previous run, but an important step as the group builds towards the first 20 minute run in the next session. Everyone kept their pace steady and worked through it really well.

Another strong effort from the group, especially with the wet conditions under foot. The progress continues.

Week 5 Session 15

The end of week 5 brought a big milestone for the group. The first continuous 20 minute run.

We were also treated to some sunshine, which felt like a first for 2026. It made a nice change and gave the session a real lift.

We started with stretches followed by a 5 minute walk to warm up. The main part of the session was a 20 minute continuous run. A big step forward and something the group has been building towards since Week 1. We finished with a 5 minute walk to cool down and stretches after the run.

It was great to see everyone settle into their own pace and keep moving through the full 20 minutes. A real achievement and a moment to enjoy the progress that has been made so far.

A fantastic effort from the whole group. This was a big step and everyone should be proud of it.

Week 6 Session 16

Week 6 started with a change of scenery. We headed over to Butts Lane and the Green for a loop before returning.

After reaching the 20 minute run last week, this session moved back to a mix of running and walking. The focus was on finding a good rhythm and keeping breathing under control while the distances continue to build.

We started with stretches followed by a 5 minute walk to warm up. The session then moved into a 5 minute run, a 3 minute walk, an 8 minute run, another 3 minute walk, and a final 5 minute run. We finished with a 5 minute walk to cool down and stretches after the run.

The different route kept things interesting and the group handled the session really well. Everyone settled into their pace and worked through the changes in rhythm without any trouble.

Another strong start to the week and great to see the consistency continuing.

Week 6 Session 17

Session 17 brought another step forward as the running blocks continue to get longer.

We started with stretches followed by a 5 minute walk to warm up. The session then moved into a 10 minute run, a 3 minute walk to recover, and a final 10 minute run. We finished with a 5 minute walk to cool down and stretches after the run.

The gaps between the walks are getting wider now as the group prepares for the 25 minute run coming in the next session. It is normal for this stage to feel more challenging, but everyone handled it really well and kept their pace under control.

The progress across the group is clear to see. Each session builds a little more confidence and strength. Another great effort from everyone.

Week 6 Session 18

The end of week 6 brought another big milestone for the group. The first 25 minute continuous run.

Week 7 Session 19

Week 7 started with Sarah P leading the group for the evening run.

The session began with stretches followed by a 5 minute walk to warm up. The main part of the session was a 25 minute continuous run, with the group focusing on settling into their own pace and keeping a steady rhythm. The run finished with a 5 minute walk to cool down and stretches after.

Running for 25 minutes is becoming more familiar now and the group handled it well. Everyone paced themselves, stayed controlled, and kept moving throughout the run.

Another strong session completed and great to see the confidence continuing to build as the weeks go on.

Week 7 Session 20

Session 20 brought a small change to the run as we headed up Seymour Incline, adding a hill into the run.

Week 7 Session 21

For the Saturday run the weather was overcast, but at least the rain stayed away which was a positive.

We started with stretches followed by a 5 minute walk to warm up. The main part of the session was another steady 25 minute run. We finished with a 5 minute walk to cool down and stretches after the run.

This marked the third 25 minute run of the week. Three strong sessions in a row is a great effort and shows how much endurance has been built over the past few weeks.

The group kept a steady pace, trusted their legs, and got the run done. Another great week completed and the progress continues to show.

Week 8 Sessions 22, 23, 24

Week 8 was all about consistency, with all three sessions following the same format.

Each run started with stretches, followed by a 5 minute walk to warm up. The main part of each session was a 28 minute continuous run, finished with a 5 minute walk to cool down and stretches after.

Total time for each session was 38 minutes, excluding stretches.

Running for 28 minutes is a great achievement and shows how far the group has come. The focus this week was on keeping a steady pace, good posture, and controlled breathing.

Three 28 minute runs in one week is a big step. The group showed real commitment, kept turning up, and continued to build confidence ahead of the final stages.

A strong week completed and another clear sign of progress.

Week 9 Sessions 25-26 & The End