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Couch to 5K Program Starts Tuesday, September 17!

Runner tying shoe laces

Your race. Your pace. We're with you at every step.

Are you new to running or a running star? Open to all runner levels, our hybrid Couch to 5K program helps prepare and motivate you to complete your first 5k, strengthen your body, or simply change up your fitness activities.

The Couch to 5K program is 10听weeks long. Over the course of those weeks, you will:

  • Follow听a 5K听training program听for 10 weeks, provided by a certified running coach.
  • Complete runs/workouts at your own pace and work on your individual goals.
  • Have opportunities to join in-person running sessions with fellow participants.
  • Receive weekly emails and virtual support from the coach.
  • Train for the 麻豆视频作品& Airlie Fall Festival and 5K Race.听

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Additional Details听

  • In-person training sessions. Begin your running journey and join听Coach Michael twice a week for in-person training sessions.听
    • Where: AUPD HQ Briefing Room
    • When: 4:30 - 5:00pm we will stretch and strengthen and then run from 5:15 - 6:00pm. Please attend as much as you are able.听听听
      • During these weekly sessions Coach Michael will guide participants through听a variety of prehab exercises (strengthening/stretching movements) and functional training drills to prepare the body for the stresses of running. After the warm-up, Coach Michael will take the group outside for running drills and a group run.
    • The first session is Tuesday, September 17.听听
  • Online Option:听Coach Michael will be sending weekly emails and training information virtually if unable to participate in-person. A Canvas course will be used to provide additional resources and information. After registering you will recieve an email with more information.听
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How to Join
In-Person Sessions
Final 5K Race
Safety Tips
Frequently Asked Questions

Dates and Steps to Register Coming Soon!

Step 1:听. If you have completed a waiver after January 2020, skip this step.

Step 2:听

Optional Events and Resources

Step 3: Register for the final race and Airlie fall festival. View Final 5K Race tab for full details (coming soon).

Step 4:听Join the first听in-person training session in early fall.

All optional in-person sessions are听at 4:30pm on Tuesdays and Thursdays.听

  • Meet at AUPD HQ on East Campus every Tuesday and Thursday at 4:30pm to stretch and strengthen and will begin the听run portion outdoors听from 5:15 - 6:00pm.
  • We recommend you attend as much of the in-person training session as possible, but you're welcome听to come and go as you need.听

The program will start at 4:30pm and听transition outside around 5:15pm for a group run.听

*Practice is subject to change due to weather conditions, holidays, etc. Check your email for information from Michael regarding weather and cancellations.听

Register for the second annual 麻豆视频作品& Airlie Fall Festival and 5K on Sunday, November 24.听听

At the end of the program, all runners are invited to participate in 麻豆视频作品& Airlie Fall Festival and 5K.听

The race will begin at 11:00am Sunday听morning. The Festival will follow the race from听12:00 - 2:00pm.听

Packages for听the race and fall festival, including an overnight stay at Airlie,听will be avilable for purchase as the race date approaches.听

Follow these tips for safe, fun training runs:

  • Give yourself plenty of space.听Find streets or trails that are less crowded, or run during times when fewer people are outside.
  • Be visible at all times. From making eye contact with drivers to wearing bright clothing, make sure that you are听seen -- especially when running on a busy road.
  • Be street smart.听Run against traffic. Look both ways crossing an intersection and obey听traffic signals.
  • Mix up your running route. Try running at a new park, trail, or neighborhood for a change of scenery and terrain. Remember to remain听aware of your surroundings at all times.
  • Keep things interesting.听If your听running options are limited, try listening to a music (on low volume) or running with a partner to make the run more exciting.听

View more from Road Runners Club of America.听

Frequently Asked Questions

  • What is the time commitment?听This is completly up to you. In addition to the in-person workouts, Michael will be providing听online written workouts to be completed on your own. Come to every afternoon session, or whenever you are available and on campus. This program is designed to be done in-person or at home.听
  • What are we trianing for? The 麻豆视频作品and Airlie Fall Festival and 5K race, which will take place on Saturday, November 11.听听Register to run with the 麻豆视频作品community and connect at Airlie. Race registration will be released shortly.听

Let's Get Started

  • Step 1:听. If you have completed a waiver after January 2020, skip this step.
  • Step 2:听
  • Step 3:听Attend the first in-person workout on听Tuesday, September 17听at 4:30 pm at AUPD HQ briefing room on East Campus. We will stretch from 4:30-5:00pm and run from 5:15听- 6:00pm.

Race Details

Join us for the second annual 麻豆视频作品& Airlie Fall Festival and 5K on Sunday, November 24. All Couch to 5K participants will receive a discounted rate.听

All are welcome including friends and family to run, celebrate, and connect.听

Welcome Coach Michael

Join AhealthyU's hybrid听10-week running program with Coach Michael Rosengart, Fitness Coordinator of Personal Training and Fitness Services for Recreational Sports and Fitness at 麻豆视频作品.

Points to AhealthyU logo

Points to AhealthyU Participants

Earn 1 point for completing at least one training run weekly. Earn听10 points for the 5K听training. Plus, an extra 5 points for participating in the 麻豆视频作品& Airlie Fall Festival and 5K event.听