Fit 4 3k
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The Next couch to 3k starts September 20th 2023
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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! 
Coaches Don and Paul welcome another great group to Fit 4 3K
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. 
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. 
Our Fit 4 3K Coaching Team -
Paula, Sharon and Iseult
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Here are some of the benefits of the Couch to 3K program:
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Coaches Don and Philip present one of our 3k finishers with their certificate
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Contact |
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Cost - €40
The cost of our program includes:
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Training timesWednesdays 7.15pm - Irishtown track
(see a sample session down the page) Start dateSeptember 20th 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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Promotional posters to download and send to your friends and or Family. Print out to post on the notice board on work.
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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!