Leading the Beginner Run Group

Beginner Run Summary for Run Leaders & Volunteers

The Tuesday beginners run is designed to be welcoming, safe, and progressive, helping runners build confidence towards joining the Monday 5k group.

We run 3 levels within the same session, all on the same route.

The Levels

Level 1 – True Beginners (Fully Guided)

• 3 min warm-up walk

• (1 min run / 2 mins walk) × 9

• Front leader + back marker

• Run/walk timings only start when everyone is together

• The watch is paused during regrouping

• No runner is ever left behind
  
  

👉 This level prioritises confidence, reassurance, and safety.

Level 2 – Developing Confidence

• 2 min warm-up walk

• (2 min run / 2 mins walk) × 7

• One lead runner at the front

• Same route as Level 1

• Uses soft regrouping

• No runner should be isolated

Level 3 – Nearly 5k Ready

• 1 min warm-up walk

• (3 min run / 1 min walk) × 8

• One lead runner at the front

• Same route

• Uses soft regrouping

• No runner should be isolated

🔹 Regrouping Rules (Critical)

Level 1 (Full Regroup)

• The session pauses at the end of each run

• Walk breaks start only when everyone has caught up

• The slowest runner sets the timing

Levels 2 & 3 (Soft Regroup – Leader Led)

The leader runs at the front and actively manages the group.

At the end of each run section, the leader:

1. Clearly calls “Walk”

2. Slows immediately to a walk (does not stop dead)

3. Looks back and checks the group shape
   
   

The walk timer:

• Starts once the group is back in a safe shape

• May be delayed briefly if gaps are large

• Is never allowed to start while someone is still running hard to catch up
  
  

If someone is becoming isolated:

• The leader walks back to collect them

• The group naturally reforms

👉 The leader controls when the walk clock starts.

🔹 No-One-Alone Rule (All Levels)

• No runner should ever be on their own

• Runners should naturally move in pairs or small groups

• If someone finds themselves isolated, they should:

  • Slow slightly, or

  • Wait briefly and rejoin

If someone is repeatedly struggling or becoming isolated, suggest they move down a level for more support.

🔹 Volunteer Roles (Minimum 4 Volunteers)

• Level 1 front leader

• Level 1 back marker

• Level 2 lead runner (front, manages regrouping)

• Level 3 lead runner (front, manages regrouping)
  
  

Additional volunteers can be used as back markers for levels 2 and 3, or mid markers on large groups.

👉 If we don’t have enough volunteers, we prioritise Level 1.

🔹 Key Principles

• This is a beginners session, not a pace session

• Walk breaks are normal and encouraged

• Flow matters more than stopwatch precision

• Kindness and awareness come first

• Psychological safety is as important as physical safety
  
  

🔹 The Aim

To help runners progress gradually and confidently, so they feel ready — and welcome — to join the Monday 5k group when the time is right.