Amherst, NH Parks & Recreation
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Couch to 5K: A Rise and Run Program

This program is currently unavailable. Click here to view all of our current programs.


Are you looking for some support and community while reaching your fitness goals? Maybe you were a runner and would like to be again. Or perhaps you always wanted to become a runner and tried to make a go of it on your own but gave up for some reason? 

This widely used program is successful because of its gentle introduction to getting the body moving, starting off alternating between walking and running small distances, slowly building up fitness and endurance. It is a safe and structured  12 week plan developed by experts in the field of running.

The Couch to 5K program will focus on training to safely build up strength and endurance to participate in a 5K (3.1 mile) race, whether the participant chooses to run, run/walk or walk the distance. The group format will provide guidance, camaraderie, and encouragement, both from our experienced runner coaching the program as well as your fellow participants.  
This program will have two coach-led sessions a week, with the expectation that you will complete one additional work-out on your own. 

You will need good running shoes, water and a reliable alarm clock! 



6 participants are required to run this program, with a maximum of 12.



This is what a recent graduate of the class said. "I’ve never run a 5K before, and truly didn’t think I had that amount of stamina to be able to complete one. I am amazed at the progress that we have all made, am thankful for the great people that I’ve met, and am actually excited to continue running. This was such a great program, and I am so glad that I signed up."

Make the life-changing decision to get up and get moving!

* Adjustments and discounts will be applied during checkout if applicable. *

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