FREE Couch to 5k Program

Everyone at NSS is excited about our fourth year partnering with ROUS, the official running group of Alexandria, to help get more people in the community out and running.

This program is open to ANYONE - not restricted to #NSSfamily members - and ZERO COST.

The end goal of the ten-week program is to have you ready to participate in a 5k race. If you follow and complete the three runs per week, we are confident that this proven system will get you to just that. Our training is timed to line up perfectly with the Lakes Area Endurance 5k on Friday, June 23rd. You certainly don’t HAVE to plan on entering this race, but setting it as a target might be a valuable motivation to stay consistent.

Each outing looks like this: we do a warm-up together as a group, discuss the run/walk times, and choose our route. Each session will last 30 minutes, and 2-3 experienced runners will keep track of run and walk times for you, no fancy watches required.

Our very first workout will be 30 seconds of running, then 2 minutes of easy walking, then back to the 30 seconds of running, 2 minutes of walking -- and repeat for the rest of the workout. From that as our starting point, we slowly and gradually increase the time spent running, pushing the walk intervals farther out, until we are running the full 30 minutes.

If you haven't been active lately, we do recommend getting out for daily walks NOW to prepare your body, to reduce the chances of aches and pains once the program begins. As little as 15 minutes a day, or 30 minutes every other day, walking at an easy pace, will go a long way toward making this program easier.

If you have any questions, please don’t hesitate to ask; we'd love to answer them for you.

If you’re all set, come on out to join us for this great program on Tuesday, April 18th, 5:30 pm at Big Ole. Bring your spouse, friends, co-workers and family members!

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