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G.C.S. Couch to 5K Running Program
Wednesday, July 7, 2021

Join us for a nine week non-competitive training program that will bring you from walking to jogging to completing a 5K (3.1 mi.) distance. Furthermore, you will join a group of recreational runners for weekly Gate City Strider workouts when this program ends. You will have the opportunity to make new friends who could become your running partners.


  • The group will meet at Nashua High School North, 8 Titan Way at the track. The one hour workouts will start at 6:00 pm.


  • Participants will receive valuable information each week during a discussion session learning about topics such as hydration, target heart rate training, how to select proper footwear and clothing etc.


  • Week 1 of the program starts with slowly jogging intervals for 60 seconds followed by a recovery walk of the same time. We repeat these intervals for twenty minutes and end the session with a series of stretching exercises.  Each week the distance is increased.  By the ninth week, you will accomplish a three mile distance.  


  • Participants will be assigned two repeat training sessions each week with recovery days after each session.

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George LeCours
Gate City Striders
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