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Couch to 5k Training Program - Kiss Abuse Goodbye!





Have you signed up for Hopeful Horizons' Race4Love? Mark your calendars for Saturday, Feb. 16 and don't miss this fun race!

2019 Couch to 5k Training Program



This four-week 5K training schedule is perfect if you're a beginner with a race scheduled a month away (RACE4LOVE). It's specifically designed for beginner runners/walkers who want to build up to continuously running a 5K (3.1 miles) race. For best results and, more importantly, to prevent injury, use this plan only if you've been cleared by your physician. Training Plan Overview

With this plan you'll make slight increases in your running distance while making small decreases in your walking distance each week. After four weeks, you'll be able to run the 5K distance without a walking break. Of course, if you want to take a walking break during your 5K, that's OK too.You don't have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Strength training two to three times a week is also very beneficial for runners.

View the 5k training program here.


  • Print out the training program and hang it some where you know you will see it everyday.

  • Mark off the workouts as you complete them so you can visibly see the progress you are making.

  • Stick to a routine, trying to complete your workouts on a consistent basis.

  • Work out with a friend or join the Beaufort Track Club for a group walk/ run (Wednesdays & Saturdays)

  • If you miss a workout DON’T GIVE UP! Pick up where you left off and get back on track.

  • Once you see yourself progressing through your training plan, sign up for a race. The Race4Love is February 16th and its always best to have a goal that you are working towards. Come on out to Cat Island and help us "Kiss Abuse Goodbye"!

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