Fit 4 3k
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The Next couch to 3k starts the 19th of January 2023
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Our Fit 4 3K "Couch to 3K" program has been developed to enable complete beginners, with little or no running experience, to complete our club's 3K time trial. The Fit 4 3K is like a shorter Couch to 5k and at the end you can continue your training if you want to take your fitness/ abilities further.
Participants have access to all of the benefits that Crusaders AC members enjoy, including use of the outdoor track and of our clubhouse at Irishtown Stadium, on training nights. Whether you have never jogged before or if you just want to get more active, Fit 4 3k our Couch to 3K program is an easy way of getting more energy and feeling healthier. This program is for everyone, male and female, who would like to get from walking to jogging, but might be a little unsure on how to get started. The program works because it is not just focused on running, it starts with a mix of walking and jogging to gradually build up your fitness & stamina. It is aimed at beginners and based on your time and ability to participate. Coached Sessions will take part every Thursday at 6.45pm on the Irishtown Stadium Track. While you can complete other sessions at your connivance during the week. The program runs for 6 weeks. At the end you will take part in our 3k run on the Track on a Tuesday. Everyone who finishes the race will receive a free running T-shirt. When you finish the Fit 4 3K program you can continue your running journey by joining our Fit 4 Life group, where you will get €20 off the normal membership price. Our dedicated "Fit 4 3K" coaching team will guide you through a 6-week training plan, to gradually build your fitness and to see you achieve your goal of running a 3km race. 
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 - €35
The cost of our program includes:
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Training timesThursdays 6.45pm - Irishtown track
(see a sample session down the page) Start date19th of January 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!