Couch to 5K

Link to Cedar Rapids Info CR C25K

Link to Iowa City Info IC C25K


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Overview

Join us for the 2014 Couch to 5K Program

Couch to 5k is a weekly class designed to help beginning runners get off the couch and complete their first 5k.

Class begins in Cedar Rapids on May 1st during Meet Me at the Market.

Run Your First 5K this July 4th at the Fifth Season Races.

For only $30, you get:

  •  A 9 week training class
  •  A FREE annual membership to Corridor Running

Register Online

Here’s your link to registration for our Cedar Rapids class.

Iowa City Class Coming This Summer!

 Also, new for 2014, we’ll be teaching a class in Iowa City:

Who: You

What: Couch to 5k Program

When: Thursday nights at 6pm, starting Aug 21st. The class will end on October 16th just in time to run your first 5K with Corridor Running at the Iowa City Run for the Schools 5K in Iowa City on Oct. 19th.

Where: City Park near Shelter 6 at 200 E. Park Rd., Iowa City

Why: You know you’ve secretly always wanted to be a runner. We’re here to help.

For only $30, you get:

  •  A 9 week training class
  •  A FREE annual membership to Corridor Running
  • A FREE race entry to run the Iowa City Run for the Schools 5K in Iowa City!

Register Online

Here’s where to register for the Iowa City class.

 Download Weekly Information 

GENERAL COUCH TO 5k RESOURCES
http://c25k.com/
http://www.coolrunning.com/engine/2/2_3/index.shtml

Week One: Running 101, Stretching, & Injury Prevention:
http://www.active.com/running/Articles/Running-101-Take-the-First-Step-Today.htm
http://www.coolrunning.com/engine/2/2_1/126.shtml

Week Two: Shoes & Running Form:
http://www.active.com/running/Articles/Finding_the_Perfect_Running_Shoe_For_You.htm

http://www.active.com/running/articles/good-running-form-for-beginners

Week Three: Hydration & Running in the Heat/Cold:
http://running.about.com/od/nutritionandhydration/a/hydration101.htm
http://www.runtheplanet.com/trainingracing/nutrition/hydrationmistakes.asp

http://www.active.com/running/articles/6-tips-to-run-through-the-heat

http://www.active.com/running/articles/4-cold-weather-running-tips-for-beginners

Week 4: Clothing & Chafing:
http://running.about.com/b/2013/12/27/what-should-i-wear-when-running.htm
Dealing with Chafing – Cause and Prevention

Week 5: Safety:
Running Safety Tips

http://running.about.com/od/safetyissuesandtips/ht/runsafe.htm

Week 6: Core/Strength/Cross Training:

http://www.active.com/cycling/articles/the-best-cross-training-for-runners

Strength Training for Runners
Setting up a runner’s strength-training program

Week 7: Tracking your runs/Volunteering:

http://www.runningahead.com/
http://running-log.com/
http://traininglog.runnersworld.com/landingpage.aspx
http://www.activetrainer.com/free-training-log?cmp=1020

Week 8: What to expect at your first race
http://www.active.com/running/Articles/8-Tips-for-Your-First-Race.htm
http://www.active.com/running/Articles/8_Answers_to_Common_5K_Questions.htm

Week 9: RUN!

 

Never thought you could be a runner?

Now is the time to change that perception and change your life. We can help you run your first 5k, safely and effectively.

  • Questions

For any questions on this program, please contact Janine.