Overview Join the Cedar Valley Running Association for the 2011 Couch to 5K Program – a weekly class designed to help beginning runners get off the couch and complete their first 5k. Run Your First 5K with CVRA! Give us your tired, your poor, your couchbound...We’ll give you a runner.
Weekly InformationFull Couch-2-5K plan GENERAL COUCH TO 5k RESOURCES http://c25k.com/
http://www.coolrunning.com/engine/2/2_3/index.shtml
http://www.active.com/running/newbie-runners/ Week One: Running 101 & Stretching: 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, shoes, shoes: http://www.active.com/running/Articles/Finding_the_Perfect_Running_Shoe_For_You.htm Week Three: Breathing & Hydration: http://www.therunnersguide.com/breathingexercises/
http://www.runningjogging.com/Breathing_Techniques_While_Running.html
http://www.mamashealth.com/run/breath.asp
http://running.about.com/od/nutritionandhydration/a/hydration101.htm
http://www.runtheplanet.com/trainingracing/nutrition/hydrationmistakes.asp Week 4: Safety when running & Chafing: Running Safety Tips
Dealing with Chafing – Cause and Prevention
Chafing Prevention, Causes, and Treatment Week 5: Stay Motivated: How to Run Past 5 Common Roadblocks
27 Ways to Run Better Every Day
Motivational Running Quotes
Where To Go from Here
Waddle On Week 6: Core/strength/cross training Strength Training for Runners
Setting up a runner's strength-training program 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. DetailsWho: You
What: Couch to 5k Program
When: Wednesday nights at 6pm, starting July 13. The class will end on September 7, just in time to run your first 5k with CVRA at the Swamp Fox 5k in Marion.
Where: Running Wild, 1950 Dodge Rd NE, Cedar Rapids
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 CVRA
- A FREE CVRA race entry (just in time to run the Swamp Fox 5k in Marion!)
RegistrationRegister Online
-or- Fill out this form ![[PDF File]](/cache/images/stories/12-pdf_icon.jpg) (try this simple version, if you have problems) and mail a check for $30 to: Cedar Valley Running Association
P.O. Box 1341
Cedar Rapids, IA 52406-1341 QuestionsFor any questions on this program, please contact Matt. | 
