Join the Cedar Valley Running Association for the 2013 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
Fill out this form (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
Full Couch-2-5K plan
GENERAL COUCH TO 5k RESOURCES
Week One: Running 101 & Stretching:
Week Two: Shoes, shoes, shoes:
Week Three: Breathing & Hydration:
Week 4: Safety when running & Chafing:
Running Safety Tips
Dealing with Chafing – Cause and Prevention
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
Week 6: Core/strength/cross training
Strength Training for Runners
Setting up a runner's strength-training program
Week 7: Tracking your runs/training/progress – volunteering
Week 8: What to expect at your first race
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.
What: Couch to 5k Program
When: Thursday nights at 6pm, starting July 11. The class will end on September 5, just in time to run your first 5K with CVRA at the Swamp Fox 5k in Marion.
Where: New Bo City Market at 1100 3rd St 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!)
For any questions on this program, please contact Janine.