2022 Spring – Couch to 5k Training

C25K is a fantastic program that’s been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.

Belleville Running Club and C25K have been responsible for getting hundreds of couch potatoes up and running.

Its secret is that it’s a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 9 weeks, you’re ready to run 5 kilometers or 30 minutes non stop.

This program prepares you for a 5 kilometer (3.1 miles) race in 9 weeks.

Program Details:

Weekly group runs with Coach Dewey, Wednesday Evenings 6:30PM at the Belleville West track.

Starting Week: February 27, 2022

Finish Date: April 30, 2022

Goal 5K Event is the Law Day Run in Belleville, IL on April 30th 2022

Zoom Information Session on Wednesday 2/23/22 at 6:30PM – Link will be sent to all Registered Participants

Option 1 includes a Couch 2 5K training program, weekly group training sessions, and a Couch 2 5K t-shirt upon completion of the program.

Couch 2 5K – 2022 Spring – Option 1

$10.00

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Option 2 includes a Couch 2 5K training program, weekly group training sessions, Couch 2 5K t-shirt upon completion of the program, and a 1 year Belleville Running Club Membership.

Couch 2 5K – 2022 Spring – Option 2

$20.00

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Option 3 includes a Couch 2 5K training program, weekly group training sessions, Couch 2 5K t-shirt upon completion of the program, 1 year Belleville Running Club Membership, and Law Day 5K Race entry.

Couch 2 5K – 2022 Spring – Option 3

$40.00

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FAQs

When do we start?

Our first group run is held on March 2nd 2022 6:30PM at Belleville West Track (4063 Frank Scott Pkwy W, Belleville, IL 62223).  Then we will meet each week on Wednesday at 6:30PM to complete that days workout.  These group sessions typically last 30-45 minutes depending on the routine.

What is the running path like at Belleville West?

The Belleville West track is 1/4 of a mile, completely flat, and made from a material that’s friendly for beginners!

How much?

  1. Option 1 – Couch 2 5K training program, weekly group training sessions, and a Couch 2 5K t-shirt upon completion of the program.
  2. Option 2 – Couch 2 5K training program, weekly group training sessions, Couch 2 5K t-shirt upon completion of the program, and a 1 year Belleville Running Club Membership.
  3. Option 3 – Couch 2 5K training program, weekly group training sessions, Couch 2 5K t-shirt upon completion of the program, 1 year Belleville Running Club Membership, and Law Day 5K Race entry.

What type of running gear will I need?

New running shoes and running apparel might be necessary.  Please check our out friend Toolen’s Running Start for all your gear needs.  Weather in the Midwest is temperamental so the rule of thumb here is to dress in layers that you can shed if you get too warm.

I’m not sure C25K is right for me. I’m too fat/too unfit to run! Should I start this program? Will it hurt?

C25K is a strenuous workout program that requires your full commitment in order to reap its benefits. Given the nature of C25K, please, consult your physician before beginning the program. Bring a print out of the plan and discuss any possible negative side effects it could bring out given pre-existing conditions. Something so simple as being overweight could cause serious problems depending on the severity.

What pace should I be running at?

There is no real answer to this question. We are all at different heights, weights, and fitness levels and our pacing will vary. Don’t feel bad if you are not speedy to start! You are better off completing the run slowly than you are stopping all the time. Start at a reasonable pace. Don’t start W1D1 sprinting 8mph during your running splits. If you’re a beginner runner, you won’t be able to sustain that speed into the following weeks. A general rule of thumb is to run at a speed where you could keep a brief conversation without feeling the need to slow down.

You Shouldn’t be Winded – A Great Post for Beginners

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.

Where can I find out more?

We will host a Zoom meeting a week prior the start of the training.  Check back for the link SOON.

 

FAQs Continued

Pain and Injuries

If you have any doubts at all about a minor or serious injury CONSULT YOUR DOCTOR. If you don’t know the difference between something being sore due to DOMS (Delayed Onset Muscle Soreness) or an actual injury, do everyone a favor and visit your doctor. An ounce of prevention is worth a pound of cure.

If you are recovering from an injury and you’re not sure whether to start running again, CONSULT A PROFESSIONAL. People on the internet may mean well with their advice but you shouldn’t rely on it.

Should I skip rest days?

No.  These are your sabbath days of running. Upper body work, cross training, and calisthenics are all okay during three of these days. Skipping a rest day runs the higher risk of injury. At this level of training, one injury could permanently put you off running because of a negative experience, or even worse cause permanent injury.

Will there be water provided during group training sessions?

Maybe but you should always bring your own reusable water bottles to be on the safe side.

What happens if I miss a day/week/month of runs?

If you miss a day of runs, don’t fret. Just do it the next day you are able to. DO NOT run two days in a row, however. It’s better to miss two days between runs rather than push your body too hard. There will be a time when you can run everyday, but right now you are training your body and preventing injury.

If you miss a week or more, you might want to try repeating the week before just to remind your body of what it is capable of. I know many people restart W1D1 of C25K when they are absent for a long time, but usually going back a week or two will suffice.

Should I skip a day/week?

Even if you feel up to it, the plan is designed to strengthen your body ready for the runs later on in the program. We would not recommend that you skip a day/week.

Should I repeat a day/week?

There’s no shame in repeating a day/week if you feel necessary. If you don’t feel up to the next week, repeat the previous one.

What if it rains/snows?

We will meet each Monday unless conditions aren’t safe.  Typically this means lightning or ice.