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Couch to 5K & 5K to 10K Training Program Restarting Fall 2024

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.

The Couch to 5K program is 10 weeks long. Over the course of those weeks, you will:

  • Follow either a 5K training program 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.
  • Train for the AU & Airlie Fall Festival and 5K Race. 


Additional Details 

  • In-Person training sessions. Begin your running journey and join Coach Michael twice a week for in-person training sessions. 
    • Meet at Cassell every Tuesday at 4:30pm.
    • Meet at Jacobs Fitness Center every Friday at 4:30.
    • The first session is Tuesday, September 5.  
    • During these weekly sessions Coach Michael will guide participants through a variety of prehab exercises (strengthening/stretching movements) and functional training drills to prepare the body for the stresses of running. After the warm-up, Coach Michael will take the group outside for running drills and a group run.
  • Online Options. Coach Michael will be sending weekly emails and training information virtually if unable to participate in-person. A Canvas course will be used to provide additional resources and information. After registering you will recieve an email with more information. 
How to Join
In-Person Sessions
Final 5k/10k Race
Safety Tips
Frequently Asked Questions

Dates and Steps to Register Coming Soon!

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 and Airlie fall festival. View Final 5K/10K Race tab for full details (coming soon).

Step 4: Join the first in-person training session in early fall.

All optional in-person sessions are at 4:30pm on Tuesdays and Fridays. 

  • Meet at Cassell every Tuesday at 4:30pm.
  • Meet at Jacobs Fitness Center every Friday at 4:30pm.

The class will start in either fitness center and transition outside around 5:00pm for a group run. 

*Practice is subject to change due to weather conditions, holidays, etc. Check your email for infromation from Michael regarding weather and cancellations. 

Register for the second annual AU & Airlie Fall Festival and 5K

The date will be released in early fall. 

At the end of the program, all runners are invited to participate in AU & Airlie Fall Festival and 5K. 

The race will begin at 11:00am Saturday morning. The Festival will follow the race from 12:00 - 2:00pm. 

Packages for the race and fall festival, including an overnight stay at Airlie, will be avilable for purchase as the race date approaches. 

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. 

Frequently Asked Questions

  • What is the time commitment? This is completly up to you. In addition to the in-person workouts, Michael will be providing online written workouts to be completed on your own. Come to every afternoon session, or whenever you are available and on campus. This program is designed to be done in-person or at home. 
  • What are we trianing for? The AU and Airlie Fall Festival and 5K race, which will take place on Saturday, November 11.  Register to run with the AU community and connect at Airlie. Race registration will be released shortly. 

Let's Get Started

Race Details

Join us for the second annual AU & Airlie Fall Festival and 5K! The date will be announced in early fall. 

All are welcome including friends and family to run, celebrate, and connect. 

Welcome Coach Michael

Join AhealthyU's hybrid 10-week running program with Coach Michael Rosengart, Fitness Coordinator of Personal Training and Fitness Services for Recreational Sports and Fitness at American University.

Points to AhealthyU logo

Points to AhealthyU Participants

Earn 1 point for completing at least one training run weekly. Earn 10 points for the 5k/10k training. Plus, an extra 5 points for participating in the AU & Airlie Fall Festival and 5K event.