Taking the first few steps is never easy.

The FirstRunners running school is a 12 weeks slow-paced program, based on the famous “Couch to 5k” plan. Starting with walks and short jogs until you are comfortable in your own shoes and can complete a five kilometers (3.1 miles) run. The group meetings start 30 minutes before the regular club runs and include warm-up, stretching, walk/run session based on the extended C25K schedule below and some running tips. The meetings are headed by one of our club members.

The program is free and open to everyone. You can follow it closely or run at your own pace and schedule. Whenever you are comfortable, you are welcome to join the regular club runs.

New Shoes, who dis?

Disclaimer : This program is conducted by volunteering club members who are not certified or trained in any way.
Participation is at your own risk and participants assume and accept full responsibility for any risks or injuries.
Participants should consult a professional if they think they have any health or other issues that should prevent them from running.

The next Session will begin on July 12th, 2021
through October 9th, 2021 – Aquarium of the Pacific 5k

WeekWorkout 1Workout 2Workout 3Strength Workout
15 minutes walk.
20 min: 30s Run/2 min walk
5 minutes walk.
20 min: 30s Run/2 min walk
5 minutes walk.
20 min: 30s Run/2 min walk
Runners Strength: Squats, lunges, etc.
25 minutes walk.
20 min: 60s Run/2 min walk
5 minutes walk.
20 min: 60s Run/2 min walk
5 minutes walk.
20 min: 60s Run/2 min walk
Runners Strength: Squats, lunges, etc.
35 minutes walk.
25 min: 60s Run/2 min walk
5 minutes walk.
25 min: 60s Run/2 min walk
5 minutes walk.
25 min: 60s Run/2 min walk
Runners Strength: Squats, lunges, etc.
45 minutes walk.
25 min: 90s Run/2 min walk
5 minutes walk.
25 min: 90s Run/2 min walk
5 minutes walk.
25 min: 90s Run/2 min walk
Runners Strength: Squats, lunges, etc.
55 minutes walk.
25 min: 90s Run/1 min walk
5 minutes walk.
25 min: 90s Run/1 min walk
5 minutes walk.
25 min: 90s Run/1 min walk
Runners Strength: Squats, lunges, etc.
65 minutes walk.
25 min: 90s Run/1 min walk
5 minutes walk.
25 min: 90s Run/1 min walk
5 minutes walk.
25 min: 90s Run/1 min walk
Runners Strength: Squats, lunges, etc.
75 minutes walk.
25 min: 2min Run/30s walk
5 minutes walk.
25 min: 2min Run/30s walk
5 minutes walk.
25 min: 2min Run/30s walk
Runners Strength: Squats, lunges, etc.
85 minutes walk.
25 min: 2min Run/30s walk
5 minutes walk.
25 min: 2min Run/30s walk
5 minutes walk.
25 min: 2min Run/30s walk
Runners Strength: Squats, lunges, etc.
95 minutes walk.
25 min: 5min Run/2min walk
5 minutes walk.
25 min: 5min Run/2min walk
5 minutes walk.
25 min: 5min Run/2min walk
Runners Strength: Squats, lunges, etc.
105 minutes walk.
20 minutes run
5 minutes walk.
20 minutes run
5 minutes walk.
20 minutes run
Runners Strength: Squats, lunges, etc.
115 minutes walk.
22 minutes run
5 minutes walk.
22 minutes run
5 minutes walk.
22 minutes run
Runners Strength: Squats, lunges, etc.
125 minutes walk.
25 minutes run
5 minutes walk.
25 minutes run
5 minutes walk.
25 minutes run
Runners Strength: Squats, lunges, etc.

Running Resources Links –

Running Form – Learn2Run
Runners Strength Ideas: verywellfit, Runner’s worlds body weight, Runner’s world