2021 Spring Beginning Runners Couch to 5K Training

Program Summary

The Spring (starting in late April) and Winter (starting in late November) 5k Beginning Runners Program is a ten week run/walk program starting with a week one, 1 minute run, 2 minute walk over 20 minutes, three times a week with a gradual increase of running time of about 1 minute a week until week ten with a 20 minutes continuous run. Pre-run dynamic warm up exercises and walk with a post-run cool-down walk, static stretches are included.  The graduation race goal is the Women's Distance Festival and Run After the Women 5K (Spring-held in July) or the St. Valentine's Day 5k (Winter-held in February) . Race fees are separate and NOT included in membership fees, and participation in those races is not required to join the training program.. A race preview run is available to participants the weekend before the race.