Couch to 5K Training

If you’ve never run before or need support getting back into it, this program will help you build up to running the full 5K distance non-stop in the Groton 5K Road Race on Oct 4, 2026. It begins with a series of run/walk intervals to gradually get you moving without pressure. As you follow the training plan, you’ll spend less time walking and more time running until you can complete the entire 5K distance non-stop. There’s no better time than now to start so that you can enjoy the many physical, mental, and emotional benefits. Most of all, you’ll love the fun and the good company!

Returning runners are welcome. The program is geared toward all levels; everyone is welcome. 

Cheney Harper is an avid runner and a long-term Squannacook River Runners (SQRR) club member in Groton, MA. The SQRR club organizes and hosts several yearly races, including the Groton Road Race in early May and the Groton Town Forest Trail Races in October. Cheney plans to designate part of the program fee to fund SQRR races.

**You are NOT REQUIRED to run in the Groton 5K Road Race.**

Reference websites: 

Squannacook River Runners: https://sqrr.org

Groton Road Race: https://grotonroadrace.com

Groton Town Forest Trail Races: http://www.grotontftr.freeservers.com