Welcome to Tape2Tape Runner Advice

Here at Tape2Tape our team are all experienced runners with decades of running in various different events under our belts, we’d love to help get you started on a fabulous new journey!!

This page is about giving you some running tips and advice to help you on your way. You will find a Couch to 5k Plan, plus loads of tips to keep you motivated so that you can enjoy the freedom running gives you.


Below you will find a training plan for an easy to follow NHS 9 week Couch to 5k, this is especially geared up for anyone wanting to run the Great Grimsby 10k on the 21st July – we will be adding more information each week and posting every Sunday on facebook and Instagram from the 18th March. After week 9, we have another 9 weeks to get you to the 10k Start Line.

All you have to do is 3 runs a week! A suggestion would be  to run – MONDAY, WEDNESDAY, FRIDAY then SATURDAY, SUNDAY rest. Its up to you, just make sure you have at least 1 rest day in between runs.

18th March – WEEK 1:

Start with a 5 minute brisk walk, then alternate 1 minute of running and 1 and a half minutes of walking for a total of 20 minutes.  Do this 3 TIMES over the next week.

24th March – WEEK 2

Start with a 5 minute brisk walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes. Do this 3 TIMES this week.

31st March- WEEK 3

Begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking

7th April- WEEK 4

Begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running. Do this 3 times this week.

14th April – Week 5

 There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Motivational Tips:

  • If you THINK you’re too busy (most people do! ) plan your 3 runs at the beginning of the week, pop them in your diary around work, family etc. You deserve some ‘YOU’ time.
  • Try to run with a friend or another family member, it is much more fun and you will help each other on.
  • Get all of your kit ready and laid out the night before, if you’re running after work in an evening make sure it’s all ready for you to slip on as soon as you walk in the door!
  • DON’T skip meals otherwise you’re energy levels will be low and you won’t feel like training.
  • ENJOY IT! 😊

Other tips and pointers to help you on your new running journey:

  • Firstly, a word about not wanting to run outside because every one is looking at you! In reality they’re not, and even if they are, they’re probably envious! just remember you’re faster than those sat on the couch! You are also a great advocate and will inspire people!…Yes its true!
  • Remember no one goes out and just runs 10 miles. This is a steady journey, be patient. All runners have their own personal stories about starting out – running only in the dark so they weren’t seen or running in their jeans so they could pretend they weren’t really trying. We have all started somewhere.
  • Plan your route and make sure you are aware of traffic, we advise NO headphones for safety. YES you can run without music…..it will help you listen to your breathing and rhythm of running…..you WILL improve quicker!
  • Your breathing will be erratic at first but your lungs will adjust. Its what they are designed to do.
  • Follow the plan as best as you can!!
  • Invest in some running trainers. These do not have to cost the earth but get some advice. We will be posting some more information throughout the training plan about where to go for some great running shoe advice.
  • You don’t need expensive training gear, just make sure it’s breathable, if you run in cotton t-shirts expect them to get heavy and wet with sweat, this will make you cold and will interfere with your runs making them uncomfortable.
  • Be realistic. To begin with everything will hurt, you will have some aches and pains as you are using new muscles.
  • It’s always wise to consult with your Doctor if you have any health concerns.
  • Ladies – invest in a running bra. You can thank us later!!
  • Track your runs. Nothing is more of an incentive then being able to see how you progress. You can even post on our page!
  • Buy some good sweat- wicking breathable socks. These will prevent discomfort and blisters and ultimately improve your running.
  • Don’t give up…we are with you ALL the way!
  • Don’t be afraid of being a beginner


Want to locate a local running club?

Click on the England Athletics logo below to find details of the nearest club to you


Details of your local ParkRun can be found >>HERE

Details of Clubs in the Northern Lincolnshire Area

We have put together a small list of clubs local to Tape2Tape HQ that can help you on your running journey . Click on the name to take you to their web site.

Barton and District AC

Caistor Running Club

Cleethorpes AC

Fitmums and friends

Grimsby Harriers

Louth AC

Walkers Total Fitness

Wolds Veteran Runners Club