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Overview

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

Register Online

GetMeRegistered

-or-

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

Weekly Information

Full 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.runningjogging.com/Breathing_Techniques_While_Running.html

http://www.runnersworld.com/article/0,7120,s6-238-267--12989-0,00.html
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

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

Week 7: Tracking your runs/training/progress – volunteering

http://www.runningahead.com/
http://running-log.com/
http://traininglog.runnersworld.com/landingpage.aspx
http://www.activetrainer.com/free-training-log?cmp=1020

Week 8: What to expect at your first race

http://www.active.com/running/Articles/8-Tips-for-Your-First-Race.htm
http://www.active.com/running/Articles/8_Answers_to_Common_5K_Questions.htm

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.

Details

Who: You
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!)

Questions

For any questions on this program, please contact Janine.