Starting April 19th 2023
For the summer months our regular couch to 3k has been replaced with the Couch to Docklands 5 and Train for Docklands 5k, See below for details...
For the summer months our regular couch to 3k has been replaced with the Couch to Docklands 5 and Train for Docklands 5k, See below for details...
Couch to Docklands 5k
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Couch to Docklands 5k is a couch to 5k that ends with you taking part in the Docklands 5k race in June.
It replaces the usual couch to 3k for the summer months but offers much more to you. You will receive 10 weeks of coached sessions to bring you up to a standard where you will be able to take part in one of Dublin best 5k races, the Docklands 5k. You will also receive a free entry into the race and race t-shirt. You will also be running the race with your group from training and our Coaches who will encourage you and support you during the race. |
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You will also get all the benefits of the couch to 3k, see below. It costs just €45 per person and is open to anyone over 15
years.
Program starts - April 19th 2023
Register for the Couch to Docklands 5k with the button below
years.
Program starts - April 19th 2023
Register for the Couch to Docklands 5k with the button below
Train for Docklands 5k
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Not a beginner? maybe you run a bit and have ran a 5k or two but would like to improve your running and bring down the race time. Aimed at Novice runners who can run / jog for about 20 minutes the Train to Docklands 5k is an exciting way to improve your running with a set goal at the end. With the program you will actually train for the Docklands 5k race.
You will receive weekly sessions with a plan to help you maximize your potential in the race. At the end of the program you will take part in the Docklands 5k race. The program includes entry into the Docklands 5k and a race t-shirt. You will also be running the race with your group from training and our Coaches who will encourage you and support you during the race. It costs just €35 per person and is open to anyone over 15 years. Program starts - Coming soon Register for the Train for Docklands 5k with the button below |
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Fit 4 3k
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The Next couch to 3k starts the April 2023 but is the Couch to Docklands 5k this time. see above.
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Get ready to go from couch to 3km with Crusaders AC's Fit 4 3K program! Designed for complete beginners, this program will help you work up to running a 3km race in just six weeks.
The Fit 4 3K is like a shorter Couch to 5k and is aimed at beginners and based on your time and ability to participate. Along the way, you'll have access to all the benefits of Crusaders AC membership, including use of the outdoor track and clubhouse at Irishtown Stadium. Whether you've never jogged before or just want to get more active, this program is for you. Led by our dedicated coaching team, this program combines walking and jogging to gradually build your fitness and stamina. Plus, when you complete the program, you'll receive a free running t-shirt and can continue your journey with the Fit 4 Life group, where you'll receive a €20 discount on membership. Don't miss out on this opportunity to feel healthier, more energetic, and achieve your running goals - join us at Crusaders AC today! 
Our Fit 4 3K Coaching Team -
Paula, Sharon and Iseult
Coaches Don and Philip present one of our 3k finishers with their certificate
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Coaches Sharon, Philip and Paul lead another great Fit 4 3K session
Coaches Don and Paul welcome another great group to Fit 4 3K
On completion of the plan, participants have the option to join Crusaders club and move on to our "Fit 4 Life" training group, to continue to progress at their own pace in a friendly and encouraging environment. There will be a €20 discount for participants of the Fit 4 3k when joining the regular training groups.
If you've been thinking that "I'll get fit and then join a club," then our "Fit 4 3K" is for you! We have regular start dates throughout the year. |
Contact
Cost - €45
The cost of our program includes:
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Training timesWednesdays 7.15pm - Irishtown track
(see a sample session down the page) Start dateApril 19th 2023
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If you have any issues registering with the system, see our guide or contact us at admin@crusadersac.ie. Due to the physical nature of the fit 4 3K program, all participants should be medically fit to take part in physical activity.
Fit 4 3K gallery
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The Group stretching after a session
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Sample session- what our sessions will look like
Warm ups first before each training session- - Arm rolls, forwards and a backwards;
- Single front leg stretch with arms;
- Active knee lifts while walking forward;
- Squats, turning left then right as you do each squat;
- Gentle walk for 30metres.
Training Session - Walk / Run-
1st day
5 minutes brisk walk followed by a 2 minutes steady run - Repeat this session 2 more times so that you have walked for 15 minutes and ran 6 minutes steady runs.
2nd Day
5 minutes brisk walk followed by a 2 minutes steady run - Repeat this session 2 more times so that you have walked for 15 minutes and ran 6 minutes steady runs.
Warm down with static stretches after the end of each day's training session -
- Arm down side of each leg reaching past the Knee with left side and right side alternating;
- Leg stretch with both hands on top of each thigh applying slight pressure;
- Rear leg lift each leg in a hold for 5secs;
- Arms stretch behind body clasp both hands and apply stretch;
- Single arm stretched across chest other arm holding stretched arm in place then change arms - finished!
Warm ups first before each training session- - Arm rolls, forwards and a backwards;
- Single front leg stretch with arms;
- Active knee lifts while walking forward;
- Squats, turning left then right as you do each squat;
- Gentle walk for 30metres.
Training Session - Walk / Run-
1st day
5 minutes brisk walk followed by a 2 minutes steady run - Repeat this session 2 more times so that you have walked for 15 minutes and ran 6 minutes steady runs.
2nd Day
5 minutes brisk walk followed by a 2 minutes steady run - Repeat this session 2 more times so that you have walked for 15 minutes and ran 6 minutes steady runs.
Warm down with static stretches after the end of each day's training session -
- Arm down side of each leg reaching past the Knee with left side and right side alternating;
- Leg stretch with both hands on top of each thigh applying slight pressure;
- Rear leg lift each leg in a hold for 5secs;
- Arms stretch behind body clasp both hands and apply stretch;
- Single arm stretched across chest other arm holding stretched arm in place then change arms - finished!