Everyone is welcome, whatever your ability, there will always be someone to run/walk with
*RUNNING TIMES*
Tuesday: 6.30pm start
Meet in or outside the The Dog and Duck - Bognor Regis (Steyne Gadens) a few minutes before the start.
Sunday: 9:45am start
Meet at West Park car park a few minutes before the start.
The Core Team
Matthew
Court
David
Skidmore
Kelly
Hazeel
🎉 Congratulations on Completing Week 8 of C25K!
You’ve made it! Week 8 of the Couch to 5K (C25K) program is officially in the books — and that’s no small feat. Whether you started the program as a total beginner or someone getting back into running, reaching this stage means you’ve built real endurance, commitment, and confidence.
🏃♀️ From Walks to 28-Minute Runs: Look How Far You've Come
At the start of C25K, even a 60-second run might have felt like a challenge. Now? You’re running for a full 28 to 30 minutes straight — a huge leap in both physical and mental stamina.
That kind of progress doesn’t happen by accident. It happens when you:
Show up consistently (even on the tough days)
Push through self-doubt
Trust the process
Lace up your shoes, even when motivation waned
You didn’t just complete 8 weeks — you built a habit.
💪 The Finish Line Is in Sight
Week 9 is the final stretch of the program. It’s where everything you’ve been working on comes together — the breathing, pacing, mindset, and endurance. Next week, you’ll be running a full 30-minute run (or around 5K) and officially crossing the finish line of your Couch to 5K journey.
Whether you’re planning to run a real 5K race or just want to keep running as a personal habit, you’re ready.
🧠 A Mental Victory, Too
Finishing Week 8 isn’t just about physical capability — it’s a mental win. You’ve overcome doubts, pushed past limits, and proven that you're capable of more than you imagined. That mindset will carry you not only through Week 9 but far beyond it.
🙌 So… What Now?
Here’s how to keep the momentum going:
- Celebrate this milestone! Post about it. Treat yourself. Acknowledge the hard work.
- Start planning Week 9. It's your final scheduled week — go into it with purpose.
- Think beyond C25K. Consider a 10K program, local races, or making running part of your weekly wellness routine.
- Reflect on your “why.” Why did you start this journey? Why do you want to keep going?
💬 All at the Plodders are Cheering You On
We are proud of what you’ve done. You're an inspiration.
You’re almost there. Keep going. The finish line is closer than ever.
We managed to get a photo of a couple of our C25K hero's running with one of our Core Team Members Kelly Hazeel
🏃♂️ Plodders Running Vests Now Available – Just £27 Each!
Whether you're a seasoned jogger or just starting out on your running journey, Plodders running vests are here to keep you comfortable, cool, and motivated every step of the way. And now, you can grab yours for just £27 per vest.
Designed for the Steady, Not the Speedy
Plodders isn’t about chasing records—it’s about showing up. These vests are made for the everyday runner, the weekend plodder, the early riser, the pavement-pounder, and everyone in between.
Why Choose a Plodders Vest?
- Lightweight and breathable – Built with moisture-wicking fabric to keep you dry on even the sweatiest sessions.
- Tested by real plodders – We don’t just design them. We run in them.
Affordable Quality
At just £27, Plodders vests offer premium comfort and performance at a down-to-earth price. No gimmicks. No overpriced "elite" tags. Just great kit for everyday runners who love what they do.
How to Buy
At present only the vest will be available to buy from the middle of July, stock is limited, but if there is interest shown more will be ordered along with T-shirts
Please talk to one of the core members if you are interested.
Some background information about Promenade Plodders.
Plodders was discussed and developed by 6 initial members. Chris, David, Matthew, Ben, Jamie and Wayne, since then in the last 6 years we have lost Chris, Ben and Wayne. But with losing them we have gained a new core member, Kelly.
We started the club with the idea we could help and encourage runners of all abilities, which we think we have achieved over these years.
The club prides itself on being there at the beginning of a runners journeys and helping them complete there running journeys.
No matter of your ability a plodder will always be at the start to support a fellow member and there will always be someone there at the end cheering you on.
We started the club running on a Sunday and Tuesday evening leaving the **Waverley** at 6.30pm running 20 minutes along the prom and 20 minutes back all starting and finishing at the same time.
This format still applies, although we have now changed locations, on Tuesday we now meet at **The Dog and Duck** at 6:30pm and Sundays we meet at **West Park** at 09:45 we have also added monthly away days.
If you ever need some advice, please reach out to one of the core members who will help to the best of their abilities.
We now have a Web page which is constantly updated and we hope this will get the club some further recognition.
Our club is free to join fully insured and extremely friendly. Please feel free to get in touch or come along on a.... Tuesday at 6.30PM meeting at The Dog and Duck or Sunday at 9.45 meeting at West Park Car Park.
Please email promenadeplodders@gmail.com if you need any more information
Speed Training
💥 Well Done on Your Speed Session Today!
Speed training isn’t easy — and that’s exactly why it matters. Whether you were hitting intervals, sprints, or tempo runs, you showed up and gave it your all. That effort builds strength, endurance, and serious mental toughness.
You didn’t just run fast — you trained smart. Every rep counted, and today you took another big step toward your goals.
Be proud. You earned it. 🏁🔥
UpcomingTraining Sessions
29/07/2025
This will be the usual 40 min run meeting at The Dog and Duck @ 18:30
20 mins out along the prom*
20 min return along the prom*
We look forward to seeing you
All welcome to meet in the Dog and Duck at the end for refreshments
*This may change depending on the weather
03/08/2025
This will be the usual 40 min run meeting at the West Park Car Park @ 09:45
20 mins out along the prom*
20 min return along the prom*
We look forward to seeing you
Please join us in West Park Café at the end for refreshments
*This may change depending on the weather
05/08/2025
This will be the usual 40 min run meeting at The Dog and Duck @ 18:30
20 mins out along the prom*
20 min return along the prom*
We look forward to seeing you
All welcome to meet in the Dog and Duck at the end for refreshments
*This may change depending on the weather
Some popular upcoming races
Below are a few races that some of our friendly plodders will be doing over the next few months, please have a look, and if you fancy one why not enter or if you want a day out we would love to see you come along and cheer us along
ParkRun Tourism
We all know the Plodders like a bit of Parkrun tourism now and again. Please click on the links for more information.
Guys it seems to be the same team members who are always touring, If you do have an awayday somewhere please take some photos, lets see if we can get some new faces on this board.
Send any photos via promenadeplodders@gmail.com, it saves me trying to stalk you all.
Promenade Plodders Clothing
If anyone is intrested in buying running tops or hoodies please click on the image below and place an order from JW Sports, or you can pop in and see them, once ordered they can be either delivered to your house or collected from JW sports in Bognor Regis.
The waiting time for orders placed is roughly 2 weeks.
