CRUSADERS ATHLETIC CLUB
  • Home
  • Contact / About
    • Contact us
    • Meet the Cru >
      • Club Coaches
      • Committee
      • Members
    • Club History
    • Our facilities
    • FAQ
    • Reviews
    • Club Records
    • Policies and Procedures >
      • Code of Conduct
      • Club House Rules
      • Privacy Statement
      • Privacy Policy
      • Club Photography Guidelines and policy
      • Coaches, Officials and Volunteers Code of Conduct
      • Child Safeguarding Statement
  • News
    • Archived News
    • Club Calendar
  • Join / Renew
  • Training / Book
    • Book a training session
    • Training Times
    • About Training
    • Track and Field
    • Marathon Training
    • Fit 4 Life
    • Fit 4 3k
    • Womens' Meet and Train
    • Strength & Conditioning Classes
  • Club Life
    • Club Shop
    • Docklands 5K >
      • Docklands 5K Gallery
      • Docklands 5K Bulk Payment
    • Volunteer
    • Events
    • Social >
      • Social Events Gallery
      • Table Quiz
      • Dinner 2023
    • Gallery >
      • Sessions Gallery
      • Race Photo Gallery >
        • Track Gallery
        • Cross Country Gallery
        • Road Races Gallery
      • Video Gallery
    • Running Tips and Tricks
    • Phone Book
  • Juveniles
    • About JNR CRU
    • Juvenile News
    • Upcoming Competitions
    • Types of Training
    • Athletics at Home
    • Jnr Cru Gallery

Fit 4 3k (Couch to 3K) - Beginner program

Click here to register for coach to 3k

Fit 4 3k

The Next couch to 3k starts September 20th 2023
The program is designed to be gradual and progressive, so you can build your fitness safely and effectively. Each week, you will gradually increase the amount of time you spend running, until you are able to run a 3k without stopping.

The Couch to 3K program is perfect for anyone who wants to start running, regardless of their fitness level. Whether you are a complete beginner or you haven't run in years, the Crusaders Fit 4 3k program can help you achieve your goals.

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 want to get more active or and want to get out and meet new people, this program is for you. Our atmosphere is welcoming and supportive and you will be Encouraged and Guided by our dedicated coaching team.

Don't miss out on this opportunity to feel healthier, more energetic, make great new friends and achieve your running goals - join us at Crusaders AC today!
Picture
Coaches Don and Paul welcome another great group to Fit 4 3K
Picture
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.
If you are ready to start your fitness journey, sign up for the Couch to 3K program today!
Are you ready to start your fitness journey?
Go from couch to 3km with Crusaders AC's Fit 4 3K program! Designed for complete beginners, this program is a beginner-friendly running program that will help you get from the couch to running a 3k in just 6 weeks.
The Fit 4 3K is like a shorter Couch to 5k and is aimed at beginners. Specifically for individuals with limited running experience and people who may never ran before.
Picture
Picture
Picture
Coaches Sharon, Philip and Paul lead another great Fit 4 3K session
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.

All successful participants will receive a free running t-shirt and  a €20 discount on club membership if you decide to join the regular training groups.
Picture
Our Fit 4 3K Coaching Team - Paula, Sharon and Iseult

Here are some of the benefits of the Couch to 3K program:

  •     It is a safe and effective way to start running.
  •     It is designed for beginners, so you don't need any prior experience.
  •     It is a gradual program, so you can build your fitness safely.
  •     It is a flexible program, so you can fit it into your busy schedule.
  •     It is a supportive community, so you can stay motivated.
Picture
Coaches Don and Philip present one of our 3k finishers with their certificate

Contact

Email: admin@Crusadersac.ie
OR
Phone:​ 087-3965718  (preferably between 2 - 4pm)
Picture

Cost - €40

The cost of our program includes:
  • Crusaders AC membership for 6 weeks
  • A 6 week tailored plan
  • Individual feedback from Athletics Ireland qualified coaches
  • Entry to the Club's 3k Time Trial
  • Free Running T-shirt for everyone who finishes the 3K

Training times

Wednesdays 7.15pm​ - Irishtown track
(see a sample session down the page)

Start date

September 20th 2023
Click here to register for the Fit 4 3K
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

Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
The Group stretching after a session
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture
Picture

Promotional posters to download and send to your friends and or Family. Print out to post on the notice board on work.
couch_to_3_flyer.jpg
File Size: 1265 kb
File Type: jpg
Download File

couch_to_3k_contact1.png
File Size: 279 kb
File Type: png
Download File


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!

Location

Crusaders AC
Irishtown Stadium
Strand St
Dublin 4

Email:
crusadersathleticsclub@gmail.com

Phone: 
0873965718
Preferably between
​2 - 4pm

What Our Members Are Saying...

"I have been a member of Crusaders  for over a year now, and I can confidently say that it has transformed my life. The coaches are knowledgeable, supportive, and truly care about each member's progress. The training plans and sessions are challenging yet achievable, and the sense of community is unparalleled.
But what sets this club apart is the emphasis on inclusivity and diversity. No matter your age, fitness level, or background, you are welcomed with open arms and encouraged to push yourself to your full potential. The club also hosts various social events throughout the year, which have allowed me to make lasting friendships with fellow runners."

"If you're looking for a running club that will challenge you, support you, and make you feel like part of a family, look no further. I highly recommend Crusaders to anyone looking to improve their fitness, meet new people, and have a blast while doing it."


"I joined Crusaders in 2009 and it was the best fitness decision I have ever made. The training is really well structured and the club caters for all abilities. I have made some great friendships along the way and the social events are fantastic. Highly recommend!"
"The training sessions are very well structured, coaches are professional and the sessions cater for all levels. I have met wonderful friends at the club and the social events are great! I highly recommend Crusaders."
"This is a fantastic welcoming running club for people of any level/ability. The facilities are amazing, the coaches expert and friendly and the atmosphere is supportive and encouraging. I’ve met the best people and improved my running significantly through joining Crusaders!"
"I found the coaches and the members to be very friendly and welcoming. There are many different groups and levels so there is always someone to train with, no matter what level you are."
Navigation
Home
News
Training
FAQ
Reviews
Store
Fit 4 Life
Marathon Training
Training Tips

Copyright © 2022 Crusaders AC. All rights reserved. Terms and Conditions  Privacy Policy
Follow us on
  • Home
  • Contact / About
    • Contact us
    • Meet the Cru >
      • Club Coaches
      • Committee
      • Members
    • Club History
    • Our facilities
    • FAQ
    • Reviews
    • Club Records
    • Policies and Procedures >
      • Code of Conduct
      • Club House Rules
      • Privacy Statement
      • Privacy Policy
      • Club Photography Guidelines and policy
      • Coaches, Officials and Volunteers Code of Conduct
      • Child Safeguarding Statement
  • News
    • Archived News
    • Club Calendar
  • Join / Renew
  • Training / Book
    • Book a training session
    • Training Times
    • About Training
    • Track and Field
    • Marathon Training
    • Fit 4 Life
    • Fit 4 3k
    • Womens' Meet and Train
    • Strength & Conditioning Classes
  • Club Life
    • Club Shop
    • Docklands 5K >
      • Docklands 5K Gallery
      • Docklands 5K Bulk Payment
    • Volunteer
    • Events
    • Social >
      • Social Events Gallery
      • Table Quiz
      • Dinner 2023
    • Gallery >
      • Sessions Gallery
      • Race Photo Gallery >
        • Track Gallery
        • Cross Country Gallery
        • Road Races Gallery
      • Video Gallery
    • Running Tips and Tricks
    • Phone Book
  • Juveniles
    • About JNR CRU
    • Juvenile News
    • Upcoming Competitions
    • Types of Training
    • Athletics at Home
    • Jnr Cru Gallery