Under The Couch To 5K

The Confidence, Support & Plan You Need To Complete Your First (or first race back from an injury or long hiatus from running) 5K!!

Have you ever wanted to complete a 5K? Have you started couch to 5k too many times, got injured and quit? Have you been away from running and want to get back into it safely? Always thought you weren’t a runner or not able to complete a race because you are a walker or run/walker?

Join the Under The Couch To 5K Virtual group! (local Indy area meet-ups will be available) 

Get coaching, a plan and guidance throughout our 12 week program to complete a 5k! 

What does this program include: (the next group begins July 16!)

  • Your complete 12 week plan to get you to complete a 5k (3.1 miles). There will be options for those that want to walk only, run/walk, and run the all thing!
  • Plan is based on 3 days per week of running or walking with training plans posted every two weeks to our private Facebook group and training app
  • Under The Couch To 5k T-shirt
  • Weekly Live trainings in private Facebook group 
  • Local Indianapolis area participants will have access to in-person meet-ups
  • All participants have access to injury check-ins (say you have an ache that pops up get is assessed either virtually or in-person) as program is designed by licensed Physical Therapist and Certified Run Coach
Secure Your Spot Here for Only $67

Tentative 12 week Schedule Highlights

Week 1: Let’s Get Started

Do you want to run the whole thing OR run/walk or walk only?

First 4 weeks training schedule uploaded

Shoe Fit Education

Virtual Accountability Mini-groups

Register for the graduation race: Oct 7, 2023

Fort Ben Half- sign-up for the 5k 

 

Week 2: Cross-training guide

Proper warm-up and cool-down

Bonus: best bras

Week 3: How to breathe! Techniques to improve breathing

Exercising in the heat

Week 4: Hydration Strategies

Week 5: Don’t Quit

Strategies for when life happens and things get tough!

Week 6: Nutrition For Wellness

Week 7: Injury Prevention and when to get an ache checked out!

Week 8: 4 weeks to Race Day! Race Prep Essentials #1

Week 9: Mobility and Recovery Strategies for the Active Adult

Special considerations for ages 35+ and peri/ post-menopausal women

Week 10: Progress Not Perfection!

Consistency is key!

Week 11: Setting SMART Goals to continue your run journey

Week 12:  Race week essentials!!

Sign Up Here!