Couch to Runner 5k- Spring 8 Week Training

Ready to get into better shape, but don't know where to begin? 

The Couch to 5k is an 8 week program designed for first time runners or those who are looking to get back into running but need a little guidance.  The goal is to have all walkers and runners able to complete a 5k by the end of the 8 weeks. 

Training will start Monday, April 2nd at 6:15 pm from DNA Athletics. 

Meeting Days will be Monday's at 6:15pm and Thursday's at 7:00 am.   

Included in the 8 Week Program-

2 weekly organized group runs/walks. Coaches for each ability group (walkers, walk/runners).  A $10 coupon good towards your next pair of shoes at DNA.  Workshops geared specifically towards new runners with speakers who are experts in their fields.  T-Shirts for all those who complete the program.

Race Entry is included for the Run for the Brave 5k on May 26th in Plainfield, IL. At the end of the 8 weeks, all are encouraged to  compete as a group in our selected 5k.  

Pace Groups- 

Not everyone will be coming into the 8 week program in the same physical shape so we will break up into 3 groups. 

Group 1- Running- This group will start with a mix of running and walking and as the weeks progress we will add more running and less walking.  The goal by the end of the 8 weeks will be to complete the entire 5k without walking. 

Group 2- Walk/Runners-  This group is for those who have been somewhat active in recent months, getting in exercise a few times a week. The goal for this group will be to run as much of the 5k as possible with a few walk breaks. 

Group 3- Walkers- This will be the perfect group for anyone with past injuries or limitations that will not allow for high impact running. Group 3 will be low impact walking.