If you’ve ever thought, “I can’t run”, this is the perfect place to start.
The NHS Couch to 5K plan is designed to take someone from little or no running experience to comfortably running a full 5km in around nine weeks.
👉 Official NHS Couch to 5K programme:
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/
It’s free, proven, and beginner-friendly — and when you combine it with the friendly support of the Stanton Steamers, it becomes even easier.
Only 3 sessions a week
Walk/run intervals to build fitness gradually
Rest days in between to avoid injury
Works for complete beginners
Comfortable for any age or pace
You don’t have to be fast — you just have to start.
✅ Use our Tuesday 6:45pm run as one of your weekly sessions
✅ Pick two other short runs on your own in the week
✅ Rest in between — it’s part of the plan
✅ Go at your pace, take walk breaks when needed
✅ Celebrate the wins (you’ll notice progress fast)
By Week 9, most Couch to 5K runners can run 30 minutes continuously or complete a full 5km — and that’s exactly what our Tuesday run is.
Each session starts with a 5-minute brisk walk warm-up
Then a mix of short runs + recovery walks
Gradually, the running bits get longer
No pressure, no stopwatch — just progress
If you’re nervous, message us and someone will meet you at the start.
✅ Wear comfy trainers
✅ Bring a light and reflective gear in winter
✅ Track your runs if you want (Strava, MapMyRun, Nike Run Club)
✅ Or try “naked running” — no watch, no pressure
✅ Repeat weeks if needed — everyone learns at their own pace
You’re welcome to run with us at any stage of Couch to 5K — whether you’re on week 1 or week 9.
👉 NHS Couch to 5K (official plan):
https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/
Come join the friendly bunch in blue, meet some new faces, and enjoy the miles.
Stanton Steamers
Every Tuesday — 6:45 pm — Stanton
We’re a friendly, informal group of runners from Stanton and the surrounding villages.
No membership, no fees, no committee — just people who enjoy running together.
Every Tuesday at 6:45pm
We meet at Stanton Recreation Ground Car Park and run a 5km social loop.
No sign-up, no forms, no registration.
Just turn up, say hello, and run.
Everyone feels like that on their first visit.
We run at a sociable pace and always regroup halfway so nobody gets left behind.
If you can jog, you’ll fit in perfectly.
Our Tuesday run is always 5km (about 3.1 miles).
Some runners also arrange longer or weekend runs, but that’s entirely optional.
Trainers and comfortable clothes are enough.
In winter, it’s dark — reflective or bright clothing and a small light are a great idea.
You don’t need to buy official kit.
Nope.
No fees, no membership, no fundraising — just show up and run.
Not at all.
Some runners wear the blue tops, many don’t.
You’ll fit in either way.
Most weeks, yes!
Rain, wind, cold… we’re used to it.
If extreme weather ever forces a cancellation, we’ll post an update on Facebook.
As long as they’re friendly, used to running, and on a short lead — yes.
Just keep to the side so nobody trips.
Yes — if they can safely run the distance and stay with the group.
Under-18s should be accompanied by an adult.
Some of our runners take part in 5Ks, 10Ks, half marathons and charity runs.
There’s no pressure to race — run for fun or chase PBs, it’s up to you.
Many Steamers show up at Thetford, Bury St Edmunds, or Thornham Walks parkrun on Saturday mornings.
It’s not organised — we just tend to gravitate there, usually in blue tops and often followed by coffee.
You’ll be welcome straight away.
If you’d like someone to meet you at the start, message us on Facebook and we’ll look out for you.
No — it’s not a race and there’s no stopwatch.
Our Tuesday run is a relaxed 5K social run with a halfway regroup.
If you want to track your own time, you can, but there’s no official timing and no pressure to be fast.
Message us through our Facebook page:
👉 Stanton Steamers Social Runners
PB (Personal Best)
Your fastest time for a distance.
Cheering is mandatory.
Pace
How fast you’re running per mile/kilometre.
Most of us measure pace as “can still talk” or “can’t speak”.
Intervals
Run fast, then slow, repeat, occasionally question reality.
Tempo Run
Comfortable-but-tougher effort.
A pace that whispers: “Why are we like this?”
Cool Down
Slow jog or walk at the end.
Also known as “gossip time.”
Carb Loading
Eating pasta and calling it training.
LSD (Long Slow Distance)
A longer run at a relaxed pace.
Often followed by cake, coffee or smugness.
Cadence
Steps per minute.
Sounds scientific. Most of us just try not to fall over.
Negative Split
Second half faster than the first.
Very satisfying. Rare on windy days.
Fartlek
Swedish for “speed play.”
Short bursts of faster running mixed in.
Also fun to say without laughing.
Naked Running
No, not that.
Running without a watch — just for enjoyment.
Headtorch Season
October to March.
We resemble small UFOs drifting through Stanton.
Run Streak
Running every single day.
Impressive — but we also respect rest days and biscuits
During the darker months, most of our Tuesday runs happen after sunset — which makes reflective kit and lights really important. Running safely at night isn’t complicated, but a few simple habits make a big difference.
Here’s how to stay safe, seen, and confident when the evenings get dark:
You don’t need expensive kit — anything reflective or hi-vis works.
Bright jackets or tops
Reflective strips/bands
Fluorescent hats or gloves
Even a reflective dog harness if you’re running with a furry friend
Think of it like this: if a driver can spot you early, they can give you space.
A small clip-on light, chest light, or headtorch helps you see the path and lets others see you too.
We run in a group, so a few lights together make a nice bright “moving beacon.”
Some locals have even reported UFO sightings… but it’s just us jogging past.
If we’re ever on a road without a footpath, we run towards traffic, not with it.
This means:
Drivers see you sooner
You can step aside safely
You’re in control, not surprised from behind
We run as a group, but every runner doing this helps everyone.
We talk, laugh and enjoy the run — that’s the point of being social!
But we also stay aware of:
Cars
Cyclists
Dog walkers
Farm machinery (it is Stanton…)
A quick “car!” from someone in the group and everyone shifts over. Easy.
We love a good playlist too, but on dark winter roads:
Being able to hear cars matters
Being able to hear other runners matters
It helps keep the group together
If you need music, just keep the volume low.
We ALWAYS regroup halfway.
If someone needs to slow down or walk, the group adjusts — simple as that.
Running in a group at night is:
Safer
More visible
Much more fun
New runners often worry about winter running:
“Do I need a fancy headtorch?”
“What if I’m too slow?”
“What should I wear?”
Just message us on Facebook and we’ll help. We were all new once.
✅ Bright or reflective kit
✅ Small torch, chest light or headtorch
✅ Run facing traffic when needed
✅ No loud headphones
✅ Stay with the group
✅ Enjoy it — winter runs can be amazing
We run every Tuesday at 6:45pm, starting from Stanton Recreation Ground Car Park.
Just turn up — no sign-ups, no fees, no pressure.
We can look like a pack of glowing, blinking UFOs in the distance, but we’re very friendly aliens.
If you’ve heard people talking about “parkrun” and wondered what it actually is — don’t worry, you’re not alone. Here’s a simple guide to what parkrun is, why so many runners love it, and where you’ll usually find the Stanton Steamers on a Saturday morning.
parkrun is a free, weekly, timed 5K run held on Saturday mornings all over the UK (and the world).
It’s open to everyone — any age, any pace, walkers included.
✅ Free
✅ 5K route
✅ Walk, jog or run
✅ Friendly volunteers
✅ No medals, no trophies… just great community fun
You register once online, get a barcode, and that’s it. Turning up is always optional — no pressure, no commitment.
You get a time each week if you want to track progress
It’s welcoming to beginners
There are runners, joggers, walkers, parents with buggies, and dogs
It’s a brilliant confidence-builder
The atmosphere is incredibly supportive
For some people it becomes a weekly habit — for others it’s an occasional treat.
Steamers don’t travel as an organised group — we just happen to bump into each other at the same places!
You’ll often find us at:
Trail style with woodland paths
Friendly atmosphere
Great if you prefer softer ground underfoot
Beautiful park setting
Mixture of paths and grass
Can get muddy in winter (we call that character-building)
Lovely countryside course
Popular with families
Big café reward afterwards
If you turn up to any of these, chances are you’ll spot a Steamer top somewhere in the crowd.
Absolutely not.
parkrun welcomes:
Walkers
Joggers
First-timers
Couch-to-5K runners
People who talk the whole way round
You’ll never be too slow. In fact, every parkrun event has a volunteer “tail walker” — their job is to finish last, so nobody else has to.
Go to parkrun.org.uk
Register once (free)
Print or download your barcode
Turn up to any parkrun on a Saturday morning
Have a run, get a time if you want one
If you don’t want a time, you can run without a barcode — no problem.
Trainers
Comfortable running clothes
A barcode if you want your time recorded
A smile helps too 😄
In winter:
Gloves, hat, light or bright kit
Expect mud at some courses!
A lot of new Steamers get into parkrun because:
It’s relaxed
It builds fitness for the Tuesday run
You see friendly faces
It boosts confidence quickly
Some of our runners got their first ever 5K medal through parkrun — it’s a great milestone.
Drop us a message on Facebook if you’re nervous, and we’ll happily meet you at the start of your first parkrun.
Or just turn up — you’ll be welcomed either way.
See you on a Saturday morning sometime — and if there’s cake afterwards, that’s just an added bonus.
🏃♀️🏃♂️
Stanton Steamers