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Couch to 5k & 5k to 10k Training Coming Fall 2023

Runner tying shoe laces

Your race. Your pace. We're with you at every step.

Are you new to running or a running star? Open to all runner levels, our hybrid Couch to 5k & 5k to 10k helps prepare and motivate you to complete your first 5k, build up to a 10k, or simply change up your fitness activities.

Training programs are usually 8 weeks long. Over the course of those weeks, you will:

  • Follow either a 5k training program for 8 weeks or a 10k training program for 10 weeks, provided by a certified running coach.
  • Complete runs/workouts at your own pace and work on your individual goals.
  • Have opportunities to join in-person running sessions with fellow participants.
  • Receive weekly emails and virtual support from the coach.


Additional Support

  • Kick-off session. Begin your running journey and get to know Coach Prescott. In this kick-off, you'll have the chance to ask questions, meet fellow runners, and more.
  • Pair up with a buddy. If you would like to be paired with another participant for support, please note this when completing your registration form.
  • New this fall! Join optional in-person running sessions led by experienced Couch to 5k/10k participants, also know as Accountability Coaches.

Complete the following steps 1-2 by Friday, August 26.

Step 1: Complete an online waiver. If you have completed a waiver after January 2020, skip this step.

Step 2: Register for Couch to 5k & 5k to 10k Training 

Optional Events and Resources

Step 3: Register for the final race. View Final 5k/10k Race tab for full details (coming soon).

Step 4: Join the in-person Kick-Off Session | More information coming soon.

New! Welcome our Accountability Coaches

Although the program is mainly virtual, we know everyone is looking for ways to connect and keep themselves accountable. That’s why we asked other runners to be accountability coaches for the semester. These coaches will be on campus each week to give you a buddy to run with and an excuse to keep going. Using Coach Prescott’s workout, all you have to do is show up and run!

All optional in-person sessions will be held on the AU Track from 5:30pm - 6:30pm on the following days* and coaches:

  • Run with Ashley on Mondays
  • Run with Monica on Tuesdays
  • Run with Maria on Wednesdays

*Days are subject to change due to weather conditions, holidays, etc.

At the end of the program, all runners are invited to participate in a pre-selected race.

Race Info: Coming Soon

  • In-person and virtual options are available for 5k and 10k races
  • All participants must register on their own

Follow these tips for safe, fun training runs:

  • Give yourself plenty of space. Find streets or trails that are less crowded, or run during times when fewer people are outside.
  • Be visible at all times. From making eye contact with drivers to wearing bright clothing, make sure that you are seen -- especially when running on a busy road.
  • Be street smart. Run against traffic. Look both ways crossing an intersection and obey traffic signals.
  • Mix up your running route. Try running at a new park, trail, or neighborhood for a change of scenery and terrain. Remember to remain aware of your surroundings at all times.
  • Keep things interesting. If your running options are limited, try listening to a music (on low volume) or running with a partner to make the run more exciting. 

View more running safety tips from Road Runners Club of America. 

Welcome Coach Prescott

Join AhealthyU's hybrid 8/10-week running program with Coach Zach Prescott, Assistant Track Cross Country Coach from Athletics and Recreation.

Points to AhealthyU logo

Points to AhealthyU Participants

Earn 1 point for completing at least one training run weekly. Earn 8 points for completing the 5k training and 10 points for the 10k training.