A group of runners in & around Belleville, IL

Couch to 5k Training

All About the Couch to 5K Training Program

Hello. We’re very excited about this year’s Spring Couch to 5K Training Program.

This page will hopefully answer all of your questions and be your starting point should you need any additional information. If you haven’t already seen it, the 2020 BRC Couch to 5K Flier also tells you a bit. Our program is based largely on’s Couch to 5K Running Plan.

Where can I find out more? There is basic information on the 2020 BRC Couch to 5K Flier and there is an informational meeting held on February 17, 2020, 6:30PM at the Nichols Center (Room 107, 515 East D St, Belleville, IL).

When do we start? Our first run is held on February 24, 2020.

Where do we run for our group sessions?  For 2020 we will be at Belleville West’s Track

Can I register online or in person?  Both.  You can print the flyer and turn it in with payment at any of the group run sessions or (preferably) you can register online at:

How much?

  • Option #1: $10 for a 9-week training program and BRC Couch to 5k T-shirt
  • Option #2: $20 for a 1 Year Membership to the Belleville Running club, 9-week training program, and BRC Couch to 5k T-shirt
  • Option #3: $40 for Law Day Run Entry, 1 Year Membership to the Belleville Running club, 9-week training program, and BRC Couch to 5k T-shirt

How long is the program? The goal of the program is to get you ready for a 5 kilometer (3.1 miles) race in 9 weeks.

How often do I need to run? The program has you walking and running multiple times a week. We will only be meeting as a group on Monday evenings early on and then on a couple of Saturday mornings at the end of the program. So you will be on your own for many of your runs. It is very important that you try to stick to the schedule.

FAQ for Beginning Runners

What is body glide? Should I stretch before I run? Should I carb load right before I go for a run? We are certain that you have tons of questions about running. We were all in the same boat at one time. That is why we polled our group members and came up with the most frequently asked questions for beginner runners. Please refer to this document and please ask anything else that comes to mind.

Additional Resources

2020 Spring Couch to 5k Info

2020 BRC Couch to 5K Flier
2020 BRC Spring 5k Training Schedule
– 2020 Spring BRC Couch to 5K Application – Available on the 2020 Couch to 5K Flier
2020 Law Day Run 5K


  • Angela
    Posted January 12, 2014 at 5:46 pm | Permalink

    would like to know more about your learn to run programs in Belleville. Myself and my two daughters aged 15 and 17 are planning to do the half marathon at Niagara this June 1st. We do not have any walking or running training. We will prob. walk the whole thing maybe with intermittent periods of jogging I would imagine? Wondering what you would recommend as strategies and training to get geared up for this event.

    • Dan Trapp
      Posted January 13, 2014 at 8:10 pm | Permalink

      Good afternoon. Our Couch to 5k program takes beginner or non-running runners up to a 5k distance in nine weeks. The program is a walk/run program that gradually replaces walking with running. Depending on where you are at, this could be a very good start. However, it would be difficult to go from running 3.1 miles to running 13.1 miles between May 3rd and June 1st.

      There are several couch to half marathon programs. Here’s a 14 week program that you might consider:

      I’d suggest posting this same question on our facebook group and see what kind of responses you get.

  • Susan
    Posted March 2, 2014 at 3:27 am | Permalink

    I’m very excited to join your couch to 5k training group. I had wanted to do it two years ago but my dad’s failing health kept me from joining then. My question is…. If the weather is really bad do you cancel the session? If so, is it posted on line? Thanks. See you Monday, weather permitting.

    • Dan Trapp
      Posted March 2, 2014 at 5:11 pm | Permalink

      Typically we only cancel if it is lightning. Since this winter has not been typical, tomorrow’s session is cancelled due to the ice/snow.

  • Perri Byrne
    Posted March 2, 2014 at 2:54 pm | Permalink

    Good morning, I saw a bit in the newspaper the other day but sadly I did not clip it…what time and where specifically is the meeting on March 3 and how long are the Monday evening ‘meetings’?

    • Dan Trapp
      Posted March 2, 2014 at 5:09 pm | Permalink

      We meet at 6pm on Monday nights at the Belleville East track. The workout length varies, but we are usually out of there no later than 6:40pm. Check out the flier, application, and schedule on this page for more information.

      • Perri Byrne
        Posted March 2, 2014 at 5:23 pm | Permalink

        Thank you!

  • Kristi
    Posted March 2, 2014 at 11:56 pm | Permalink

    Would it be possible for my husband and I to still join the couch to 5k or is it too late to sign up? Thanks!

    • Dan Trapp
      Posted March 10, 2014 at 1:40 am | Permalink

      Not too late to join Couch to 5k! Please just show up tomorrow (Monday) night at Belleville East. Workout starts at 6pm. Be there a few minutes early. If possible, complete the application in advance. The application can be found at See you all tomorrow night!

  • Kim
    Posted March 8, 2014 at 4:07 pm | Permalink

    Since last week’s was cancelled due to weather, can a new person to the group show up this Monday night?

    • Dan Trapp
      Posted March 10, 2014 at 1:40 am | Permalink

      Not too late to join Couch to 5k! Please just show up tomor­row (Mon­day) night at Belleville East. Work­out starts at 6pm. Be there a few min­utes early. If pos­si­ble, com­plete the appli­ca­tion in advance. The appli­ca­tion can be found at See you all tomor­row night!

      • Posted March 26, 2014 at 5:04 am | Permalink

        The Belleville Running Club Is hands down the greatest organization to be a pat of. There support in the our community and individuals sets us apart. We would not be as great of a community without them. If you have not joined yet or tried to run walk or jog with new friends in the community now is your chance. There is no judgement, .just great support. You will never know till you try.

        Everyday is a first step. Lets go for it now!! 🙂 Life is way too short. Be happy!

        • Posted March 26, 2014 at 5:06 am | Permalink

          phonetically their support.. (correction)

  • Sara
    Posted March 9, 2015 at 3:16 pm | Permalink

    My 13 y.o. daughter and I will be participating in this, but will miss tonight due to a prior commitment. Can we still join in next week for the remainder of the 8 weeks?

    • Dan Trapp
      Posted March 9, 2015 at 5:55 pm | Permalink


  • Tiare Vaughn
    Posted April 5, 2015 at 1:31 am | Permalink

    When is your next C25K training? I missed this one.

    • Dan Trapp
      Posted April 6, 2015 at 5:46 pm | Permalink

      We will likely have another Couch to 5k training in the fall.

  • cindy corke
    Posted September 12, 2015 at 4:17 am | Permalink

    Please can you email me a info package? I just moved here and would like very much to get back into running

    • Dan Trapp
      Posted September 16, 2015 at 1:11 pm | Permalink

      Hi Cindy. Send a note to us at I can’t see your e-mail address from this post. Or at least I don’t know how to 🙂

  • Amy Mueller
    Posted March 13, 2017 at 4:00 pm | Permalink

    Was just checking to see if the couch to 5 k program was on for tonight. Haven’t been receiving any emails.

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