Run4KWCS Couch to 5K

KW Counselling Services is celebrating 70 years of providing accessible counselling services to individuals, couples, and families in Waterloo Region. You can help us continue this work by participating in our virtual Run4KWCS Couch to 5K!

 

What is Couch to 5KCouch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum start running, too. The plan involves three runs a week, with a day of rest in between, and a different schedule for each of the nine weeks.

You can run, walk or roll alone, or with a team! The run route is your choice. You can participate in this virtual event from anywhere in the world and help raise funds to support the work of KW Counselling Services! ​On Run Day, we will flood social media with your photos and videos using the hashtag #Run4KWCS. Let’s show the world our support for mental health services!

  1. This is a fundraising event. Sign up is free, and includes your own personal fundraising page where you can collect donations. Those who collect $100 in donations by February 1, 2021 will receive a Run Kit filled with awesome swag. There will be terrific prizes awarded to the top individual fundraiser, and the top group fundraisers. Click here to get started.
  2. This event is a walk, run, or roll! The important part is finding an activity that suits your abilities and that you enjoy. Before beginning any new physical activity regimen we recommend you consult with your doctor. For those who wish to participate in a traditional couch to 5K run, below is a suggested progression plan to follow from week to week.
  3. You can participate from anywhere in the world! The funds raised support KW Counselling Services, a community counselling agency that serves people across Waterloo Region, Ontario. Learn more at kwcounselling.com
  4. On Blue Monday (January 18, 2021) join us on Facebook for a live launch where members of our staff and Board of Directors will help get you inspired!
  5. Post pictures or videos of your journey on social media using the hashtag #Run4KWCS. We encourage everyone to create and share a brief introductory video introducing yourself and telling the world why you are participating. All those who create an intro video before January 30, 2021 will be entered to win a great prize.

 

What’s the Schedule?

 

Kick-Off: Blue Monday (January 18, 2020)

Join us on Facebook for a live kick off where members of our staff and Board of Directors will help you get inspired. 

 

Below is a suggested progression plan for those who choose to do a traditional couch to 5K. You might be interested in downloading the C25K app from Google Play or the Apple App Store to help guide you.

 

Week 1 (January 23, 2021)

For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

 

Week 2 (January 30, 2021)

For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.

 

Week 3 (February 6, 2021)

For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.

 

Week 4 (February 13, 2021)

For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.

 

Week 5 (February 20, 2021)

There are three different runs this week:

Run 1: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Run 2: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Run 3: a brisk five-minute walk, then 20 minutes of running, with no walking.

 

Week 6 (February 27, 2021)

There are three different runs this week:

Run 1: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Run 2: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Run 3: a brisk five-minute walk, then 25 minutes of running with no walking.

 

Week 7 (March 6, 2021)

For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.

 

Week 8 (March 13, 2021)

For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.

 

Week 9 (March 20, 2021)

For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.

 

Week 10 – 5K (March 27, 2021)

Complete your 5K walk, run or roll!

 

Tips on progression

The program is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.

The pace of the nine-week running plan has been tried and tested by thousands of new runners. You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week. Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.

 

Rest days

Rest days are critical. Having one between each week’s runs will reduce your chance of injury and also make you a stronger, better runner. Resting allows your joints to recover from what is a high-impact exercise, and your running muscles to repair and strengthen.

 

Aches and pains

Some new runners starting the program experience calf pain or sore shins (sometimes known as shin splints). Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support. If at any time you are feeling unwell we recommend you stop your activity and consult with your doctor. Click here for some tips to prevent shin splints.