School
5k
beginners

Level 1. Couch to 5k

Learn to enjoy running under the guidance of professional Coaches
Anton Kharchenko
Maria Lesnikova
Price
AED 1350
Location
Dubai American Academy
What is in the program?

Start training the right way, with professional coaches for your first 5k run

The Couch to 5k package includes:

  • 2 group running sessions a week where a coach always has some fun but challenging running sets for your level, he will also access your running technique and give you tips on how to run more efficiently and prevent injuries
  • 1 fitness session a week: either stretching where you can recover your muscles more effectively after the trainings or a strength session where you can improve your leg, core, back and overall strength to help you run better

  • An at-home running plan from our coach on TrainingPeaks with ‘homework runs’ to keep up the consistency and improve your running endurance and speed by yourself as well
  • Finally, a final 5k run where you get to show what you have been training for and receive a beautiful medal after!

4 weeks of training
2 running sessions with the Coach a week
1 fitness session a week
Recovering your muscles and improving your shape
Home training plan
Schedule for independent work and additional materials
Convenient location
Professional running track
Sports community
Regular activities will help to find people who are close in spirit
Our methods
Technique

We teach our runners to run naturally, focusing on the step rhythm, correct body positioning, and landing properly on the middle part of the foot. We include special running exercises aimed at improving all elements of the running step - run fast, yet safe.


Strength

Weak muscles are easy to traumatize, and that’s why we give attention for the general physical state of the sportsman - a special exercise aimed at strengthening muscles and ligaments - and stretching. You will feel the difference: running will become much easier and you get tired less.


Stamina

The secret to stamina training - control of your heart rate. You will be taught to run fast at your “target heart rate”. The Coach will select exercises according to each individual’s heart rate zones, and the periods of the program will be laid out perfectly to prepare the runner for the end race, in the best shape possible.


Recovery

Days of training are alternating with the days of rest - the days when the new muscles are being grown and the old ones are recovering, ligaments and sinews are strengthening. Thus while resting you recover and gain strength.


Start of the program

Coach
Location
Maria Lesnikova
Al Barsha Pond Park
Stretching
Fri06:00
Anton Kharchenko
Dubai American Academy
Wed, Sun19:30

AED1,350

5 Oct — 30 Oct12 sessions
Maria Lesnikova
Al Barsha Pond Park
Stretching
Fri06:00
Anton Kharchenko
Dubai American Academy
Wed, Sun19:30

AED1,350

7 Sep — 2 Oct12 sessions
Location of training
Al Barsha Pond Park
Running track
Dubai American Academy
Outdoor/Indoor track
Level 1. Couch to 5k
Learn to enjoy running under the guidance of professional Coaches
4 weeks of training
2 Running sessions a week
1 Fitness session a week
Training plan
Guidance from professional Coaches
Work on your running technique
Training sessions in Dubai
Convenient places to practice
Staff and medical support
Friendly and supportive sport community
Price
AED 1350
Location
Dubai American Academy
Still have queries?
We will answer you on WhatsApp:
FAQs
  • Training twice a week? I’m fatigued after a short run.

    All training days are alternated with recovery days - this is when the new muscles are growing, and ligaments and sinews are strengthening. The Coach will supervise you and your health and make any necessary adjustments to the training programme.

  • Are you sure I’m capable of running such a distance?

    All it takes is to start. The secret of running for long distances is being able to control your own heart rate. Learning to do so will allow you to run for long distances without getting exhausted.

  • Running is so hard for me! What can I do?

    It’s always the hardest at the start. Besides just running, our program includes lots of general physical exercise for strengthening muscles and ligaments. In two weeks time, running will become much easier.

  • Why isn’t the course shorter?

    The experiences of runners finishing our program have shown that 4 weeks is just enough time to get the right running techniques.

  • Why isn’t the course longer?

    After the course you can join RunPass and train for the races with experienced runners. When a goal is too far away, you find excuses to delay the start of training and eventually lose focus and motivation.