Couch To 5K Program
 This year's "Graduation Class". Take a close look at the smiles on their faces......that's the look of success through hard work....you can do it!!! |
Our C25K Program is offered every spring as a training course for the annual Ferguson 5K Twilight run. This program is intended for beginning runners or those who want to work their way back into shape. We follow the COUCH to 5K program developed by Cool Running. This is a non-competitive training program.....our goal is to gradually improve your fitness level so that you can finish a 3.1 mile race. This is a Run/Walk program which is quite effective. Last year we had over 25 participants, most with NO running experience, finish the race. The only requirement for success is a commitment to stick with the training program.
CLICK HERE to see the schedule we followed for our 2011 program.
About equipment, really, all you need is a good pair of running shoes, a wristwatch and some running clothes. I can strongly recommend Fleet Feet Stores for the shoes. I can't stress this enough: a good pair of shoes, the correct size and style for your body is really important. The folks at Fleet feet will watch you jog/walk in your shoes, size them for you, etc. Just tell them what you are training for and they'll fix you up. You can also go to Sports Authority Stores, but I have found that they are not as knowledgable and customer responsive.
You will need a long and short sleeve shirt and a pair of running shorts (or skirt) for the women. Most women wear sports bras. I suggest Tech running cloths as they wick off the sweat and limits chaffing. You can pick these up at the running section of Sports Authority. Don't go crazy on the costs. Nothing fancy, but you want to be comfortable.
Your Couch To 5K trainer is Pat Shelton, 57 year old Ferguson resident, who got back into running in 2001. He ran his first half marathon in the 2002 Lewis and Clark race and now runs 1-2 half marathons per year, as well as some smaller 5-10K races. He says he's not fast, and doesn't compete against anyone but himself. "I have found running to be one of the most refreshing and energizing sports I have ever enjoyed. I hope you all will walk away from this training with the same feeling."
If you would like more information about the Couch To 5K Program, please contact Pat at patshelton60@yahoo.com. CLICK HERE to be added to our email list to be notified of our weekly run schedule. CLICK HERE TO SEE THE ENTIRE C25K SCHEDULE