Starting 13th of May 2025 - Couch to Docklands 5k
For the summer months our regular couch to 3k has been replaced with the Couch to Docklands 5k. See below for details...
Couch to Docklands 5k
Introducing Couch to Docklands 5k—an exciting journey from the couch to conquering the Docklands 5k race in July!

Ever wanted to to take part in a 5k running race but where not confident or sure how to? Now is your chance with this fun and exciting program and we will be supporting you every step of the way.

Couch to Docklands 5k is a couch to 5k that climaxes with you running in the Docklands 5k race at the end of the program.
This special program offers an enhanced experience, replacing the usual couch to 3k for the summer months.

Over 10 weeks, you'll receive expert coaching to elevate your running abilities, preparing you to join one of Dublin's premier 5k races—the Docklands 5k. Plus, as a participant, you'll enjoy a complimentary guaranteed entry into the race and receive a free Docklands 5k race t-shirt.

You will be running the race with your group from training and our Coaches who will encourage you and support you during the race. With our guidance every step of the way, you'll have the confidence to pursue your 5k running dream.
Picture yourself crossing the finish line with hundreds of people cheering you on!

Don't miss this opportunity to challenge yourself and make lasting memories on race day!
During the program you will receive all the benefits of the couch to 3k, see below. It costs just €45 per person and is open to anyone over 16 years.

Program starts - 13th of May 2025
Register for the Couch to Docklands 5k with the button below
Please note due to our track not being available Jan to July 2025. 
couch to 3k will take place on Tuesdays at 6pm at Sean Moore park.

Fit 4 3k
The Next couch to 5k starts May 13th 2025
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!
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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.
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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. Discount lasts for 2 weeks after program ends.
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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.

Contact

Email: [email protected]
Minim numbers apply to the program going ahead.
Couch to 3k and 5k are free for members of the club but does not include race entries.

Cost - €45

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 swag and Beanie hat.
  • Free Running T-shirt for everyone who finishes the 3K

Training times

Tuesdays 6pm - Sean Moore park 

(see a sample session down the page)

Start date

May 13th 2025
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Coaches Richard, Paula, Paul and Philip present our 3k finishers with their certificate
Why Couch to 3K?
  • Accessible to All: Whether you've never run before or it's been a while since you last hit the pavement, this program is tailored to meet you where you are in your fitness journey.
  • Health Benefits: Running is an excellent cardiovascular exercise linked to numerous health benefits, including improved heart health, weight management, and increased energy levels.
  • Achievable Milestones: Celebrate small victories along the way as you progress from brisk walks to continuous running. Each step brings you closer to the accomplishment of completing your first 3K run.

What to Expect:
  1. Gentle Progression: Our program focuses on a gradual increase in intensity, allowing your body to adapt and build stamina at a pace that suits you. No need to rush; we're here to support you every step of the way.
  2. Structured Workouts: Each session is carefully crafted to balance walking and running intervals. You'll start with more walking and gradually incorporate running intervals as your fitness improves.
  3. Expert Guidance: Receive tips on proper running form, breathing techniques, and the importance of stretching and recovery. Our aim is not just to get you running but to help you run comfortably and with confidence.
  4. Community Support: Joining this program means becoming part of a community of like-minded individuals who share similar goals. Share your achievements, seek advice, and be inspired by the progress of your fellow participants.

Are you ready to embrace the runner within you? Let's lace up, hit the road, and make strides toward a healthier, more active lifestyle. Your Couch to 3K journey begins now – one step at a time!

Fit 4 3K gallery

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!
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The Group stretching after a session