FREE Couch to 5k Program

Everyone at NSS is excited about our fifth 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 once again it is completely FREE.

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 Saturday, June 23rd. You certainly don’t HAVE to plan on entering this race, but setting it as a target is a valuable motivation to stay consistent.

Each outing looks like this: we do a warm-up together as a group, some basic drills, discuss the run/walk times, and choose our route. Each session will last 45 total minutes, 30 of that for the run/walk portion. 2-3 experienced runners will keep track of run and walk times for you, no fancy watches required.

Side note: when we say "run" we really mean "jog" - disregard all notions of needing to be a certain speed!

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.

Want to know EXACTLY what you're getting into? You can take a look at the program for Alexandria here.

NEW this year, we have a group in Glenwood as well! You can view the locations here.

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

If you’re all set, sign up here: (it's FREE). Bring your spouse, friends, co-workers and family members!

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