Couch to 5K Program

Couch to 5K


Think you can’t train for and complete a 5K race? Think again!

Over the past 5 years this program has seen hundreds of participants go from the couch to the Finish Line in 9 weeks. All it takes is a willingness to commit to the program and put in the effort. Our inaugural training included over 25 participants who finished the race, including an 85-year-old, Don “The Legend”, who finished first in his age group.

This program is designed to introduce running time and distance incrementally, starting with baby steps and progressing to 3.1 miles at training’s end. You will be running with your peers and also “veteran” runners who have completed this program, many several times. You’ll have the opportunity to not only improve your physical conditioning, but also improve the mental aspects of running.

The program is coached by Pat Shelton, a long time North County residence and former couch potato. The staff includes several graduates of the program who have gone on to run half marathons and a multitude of other races.

About the program:

In this 9-week program we will meet every Mon-Wed-Fri at 6pm, starting on Monday, Aug 22nd through race day Oct. 22nd. The sessions will be held at St. Ferdinand Park on N. HWY 67. The workouts, including warmup and cool downs, last approx. 30-40 minutes each. Here you will learn the basics of running in a more private setting. Then we will progress to running trails and the streets of Florissant to complete the training. We will meet at the Old St. Ferdinand Shrine for these segments.

2014 Couch to 5K Team

What you will need:

A good pair of running shoes. Go to a reputable running store and buy a pair of running shoes fitted for your running style, body weight and foot structure. Your shoes are the most important piece of equipment required, so make sure you are professionally fitted for the right shoe.
Running socks, running shirts and shorts. Buy the moisture wicking type of materials available in all sporting goods stores.
You will need to sign a liability waiver prior to the first workout. These will be forwarded in an informational package that will be emailed to all applicants.
Other than that, the only requirements are a good attitude and the willingness to sweat and put out the effort to complete the program.

Please email Pat Shelton at to register.

Good luck, and remember…it’s just one foot in front of the other!