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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 10Ìýweeks long. Over the course of those weeks, you will:

  • FollowÌýa 5KÌýtraining programÌýfor 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 AU & Airlie Fall Festival and 5K Race.Ìý

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Additional DetailsÌý

  • In-person training sessions. Begin your running journey and joinÌýCoach Michael twice a week for in-person training sessions.Ìý
    • 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.ÌýÌýÌý
      • During these weekly sessions Coach Michael will guide participants throughÌýa 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.ÌýÌý
  • Online Option:ÌýCoach 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.Ìý
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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:Ìý. If you have completed a waiver after January 2020, skip this step.

Step 2:Ìý

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:ÌýJoin the firstÌýin-person training session in early fall.

All optional in-person sessions areÌýat 4:30pm on Tuesdays and Thursdays.Ìý

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

The program will start at 4:30pm andÌýtransition outside around 5:15pm for a group run.Ìý

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

Register for the second annual AU & Airlie Fall Festival and 5K on Sunday, November 24.ÌýÌý

At the end of the program, all runners are invited to participate in AU & Airlie Fall Festival and 5K.Ìý

The race will begin at 11:00am SundayÌýmorning. The Festival will follow the race fromÌý12:00 - 2:00pm.Ìý

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

Follow these tips for safe, fun training runs:

  • Give yourself plenty of space.ÌýFind 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 areÌýseen -- especially when running on a busy road.
  • Be street smart.ÌýRun against traffic. Look both ways crossing an intersection and obeyÌýtraffic signals.
  • Mix up your running route. Try running at a new park, trail, or neighborhood for a change of scenery and terrain. Remember to remainÌýaware of your surroundings at all times.
  • Keep things interesting.ÌýIf yourÌýrunning options are limited, try listening to a music (on low volume) or running with a partner to make the run more exciting.Ìý

View more from Road Runners Club of America.Ìý

Frequently Asked Questions

  • What is the time commitment?ÌýThis is completly up to you. In addition to the in-person workouts, Michael will be providingÌýonline 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.Ìý
  • What are we trianing for? The AU and Airlie Fall Festival and 5K race, which will take place on Saturday, November 11.ÌýÌýRegister to run with the AU community and connect at Airlie. Race registration will be released shortly.Ìý

Let's Get Started

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

Race Details

Join us for the second annual AU & Airlie Fall Festival and 5K on Sunday, November 24. All Couch to 5K participants will receive a discounted rate.Ìý

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

Welcome Coach Michael

Join AhealthyU's hybridÌý10-week running program with Coach Michael Rosengart, Fitness Coordinator of Personal Training and Fitness Services for Recreational Sports and Fitness at Â鶹´«Ã½.

Points to AhealthyU logo

Points to AhealthyU Participants

Earn 1 point for completing at least one training run weekly. EarnÌý10 points for the 5KÌýtraining. Plus, an extra 5 points for participating in the AU & Airlie Fall Festival and 5K event.Ìý