Couch to 5k in Cheltenham

CRC Strength and Conditioning

Injury Prevention and Personalised Sports Performance Programmes

Small Group Technique Coaching

Get  1-2-1 technique correction of the exercises which matter most.

Check up on your technique and programme optimisation with these personalised consultations. 

Optimising your technique can lead to better results from the times you exercise alone. 

Discuss your changing needs to ensure your programme evolves at the same rate you do.

Next Programme Starting Soon

Register before the 11th of November to gain access to all programme benefits.


Personalised Programmes

Progress through your personalised programme when and where you want.

Using your programme

01 Gain access to your programme template

Your programme is constructed to prevent the most common running injuries as well as improve your performance. If you have existing weaknesses then we'll customise the exercises, reps, sets and progressions to ensure it fits your needs. 

02 Join the Closed Strength & Conditioning Facebook Group

You'll be invited to join the group where members find instructional videos about their programme, invites to strength classes and small group exercise technique sessions. 

03 Small Group Technique Sessions

Bring your programme in and learn the exercises just like you would with a Personal Trainer. You'll watch a demonstration of each exercise then get plenty of time to practice it under the qualified supervision of our Head Coach. 

04 Online Session Plans

Find all the session details on your mobile, they can be updated any time depending on the various changes in your circumstance. We keep them varied in exercises content as well as length so you can fit them in when suits you best!

Cheltenham Circuits Class

What is Strength & Conditioning?

S & C is simply a way of improving the overall ability of your muscles/neuromuscular system.  Done properly, the training will upgrade your muscles to a state where they:

  • allow good ranges of movement at each joint
  • do not tear under sudden forces
  • take much longer to fatigue or cramp under prolonged exercise like running
  • react quickly to any sudden force which puts us into an unstable position.

Why You Should Use Strength & Conditioning:


As a runner you are driven to improve your distance, speed or both but in order for that to happen consistently you need to be able to keep running. Each time you stop running for more than 7-days you progress starts to reverse and you slowly lose the gains you've made in previous weeks. 

A lack of strength & conditioning combined with increased running volumes leads to a body which is fit but brittle.

You feel like you could:

  • roll an ankle at any time you're forced to run on grass or gravel
  • strain a muscle if you stop or accelerate suddenly to avoid a car
  • run much faster IF only your legs would do what they're supposed to, later in the run.

Start Registration

First you'll be asked to provide some details about what you'd like to achieve and any injuries we should know about. 

Then we'll invite you to the closed Facebook group and let you know when programmes will be ready.

You'll then be invited to attend the small group exercise technique sessions.

Have Your Ever Experienced The Following?

Problem 1: Muscle Cramp and Fatigue

As someone comfortably running for 30 minutes or more your lungs are no longer a problem. You can find a good rhythm on the flat and slow down when faced with a hill or head wind but as the intensity and or distance increases you start to feel a tightness below the waist. 

It could be your left calf muscle, the front of your right shin, the area just above your knees or on the outside of your hip. 

The tightness doesn't slow you down at first but the longer you run the tighter it gets until you have no choice but to slow down. If you're lucky, you're nearly finished your run anyway but if you're a long way from the end then you have to decide whether to push through (increasing the discomfort and risk of injury) or walk back. 

Either way your session wasn't a positive experience and you're left wondering what went wrong. 

Ignoring a tight muscle over a matter of weeks inevitably leads to inflammation at the point where it attaches to bone. This may fool you into thinking you no longer have a muscle tightening issue but a painful tendon or joint, therefore a legitimate injury and need to stop running. 

It's very easy to stop running and in time you'll notice the pain goes away but while the tightness may no longer be obvious in your first run back that muscle is now tighter than ever. Frequent running will bring back the tightness and chances are lead to a new movement fault which your body has learned as a means of avoiding pain...

The Short Term Solution: 

The muscles which tighten or cramp during a run are usually doing so due to a lack of strength and suppleness within the muscle. 

The solution doesn't need to be a 1 hour S & C session 2-3 times a week, though that would make you a machine. 3 or 4 well chosen exercises, performed a few times a week can rebuild the strength in just the muscles which are fatiguing early and bring them back up to the level of your other functioning muscles within 2-3 weeks. 

The Longer Term Solution:

It's highly unlikely that these de-conditioned muscles got this way due to some genetic disadvantage. If you've ever been able to run without these muscles tightening up then chances are there's a movement pattern or running technique fault which is putting additional pressure on the area.  

Expanding your strength and mobility exercises to include some which improve postural strength and correct movement patterns will likely correct the root cause of your problems and release stress on the failing muscle group. 

Improved posture means better running technique, even when the intensity or distance get's high. 

Problem 2: Suffering from Muscle Tears and Ankle Sprains

You seem to be the most unlucky person you know. Tripping on curbs, having your back go into spasm when you pull up your socks, rolling an ankle every few months. Maybe you even tore a calf muscle or Achilles tendon when crossing the road quickly. 

Your injuries don't come on slowly because you don't go long enough between accidents to build any consistency with your running. 

Your sprains are typically due to muscles which have lost their ability to contract in time to prevent injury. Imagine the ligaments of our ankle just about to tear as your foot rolls inwards over a stone, tuft of grass or someone else's foot. 

The muscle responsible for bringing that foot flat again should contract powerfully as soon as it senses it's length is nearing the limit but a fraction of a second's delay means your body weight goes straight through the side of your foot, taking the ligaments and muscles way beyond what they're safe with. 

The Short Term Solution: 

Get stable...Improve the reaction speeds of your muscles with exercises that make you wobble (not necessarily jiggle). Standing on one leg with both eyes open should be easy. If not you're at increased risk.

Many people trip but, without thinking, their muscles respond powerfully to bring their centre of gravity back where it should be. They may look silly but they don't hit the pavement. 

Performing dynamic exercises which require powerful contractions improve your subconscious reaction speeds and reduce your risk of accidental falls or muscle tears. 

The Long Term Solution: 

Regain control...Running improves our ability to catch our body weight as it falls through our feet time after time. It also improves our ability to push off the ground but at no point is there a slow phase.

You may run slowly but your legs move fast to ensure each foot get's where it needs to before you fall too close to the ground. 

Unfortunately, running doesn't improve our ability to move slowly through a range of motion but it's this ability which prevents most of the injuries we see in running. Lowering your heel slowly to the ground does wonders for fixing and preventing calf and Achilles tendon strains. Lowering your hips into a squad or lunge requires the muscles of your thigh to resist your body weight with control and therefor give gravity the big "don't argue". 

If you can teach your muscles to absorb your body weight and more in the form of weights, resistance bands and good technique then they will be much better at dealing with the sudden forces which we have to deal with as runners, parents, commuters and friends. 

Who It's For and What It Costs

For You If

  • You run and want to be more durable
  • You suffer from joint pains 
  • You have time to exercise but don't want a Personal Trainer
  • You do exercises in the comfort of your own home, gym or park
  • You want to run faster and become more athletic
  • You suffer from muscle stiffness or cramping

Not For You If

  • you want to bulk up  
  • you want to rush through sessions
  • are not going to make time to do exercises outside the small group sessions
  • you will not follow your programme
  • wouldn't like to be involved in the team spirit of the Running Club

Club membership is required to participate in this programme And they're all fantastic value.


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    3 Club Runs/Week
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    Subscription to members email list
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    Invites to social and running events
  • Casual Rates For Strength & Conditioning Programmes:
  • £10 per small group S & C session
  • £30 per programme

£57 / year


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    3 Club Runs/Week
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    Paid up members email list
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    Invites to social and running events
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    Weekly Yoga for Runners Class £3 
  • Weekly Strength Circuits Class £2 
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    Strength & Conditioning Programme
  • £5 per Small group session
  • £15 per programme
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    Access to Educational Workshop Recordings

£15 / month


  • 3 Club Runs/Week
  • Paid up members email list
  • Invites to social and running events
  • Weekly Yoga for Runners Class £0
  • Weekly Strength Circuits Class £0
  • Strength & Conditioning Programme
  • £2 per small group session
  • £0 per programme
  • Gym Classes
  • Access to Educational Workshop Recordings
  • Unlimited Coach Support
  • Training Squad Access
  • Closed Facebook Groups
  • Injury Prevention Course
  • Personalised Running Programmes
  • Private Facebook Live Sessions 

£40 / month

Start Registration

First you'll be asked to provide some details about what you'd like to achieve and any injuries we should know about. 

Then we'll invite you to the closed Facebook group and let you know when programmes will be ready. 

You'll then be invited to attend the small group exercise technique sessions. 

Copyright 2019, Cheltenham Running Club