For the past many years, the organizers of the Deuce Braswell 5km Run Against Teen Violence have managed a nine-week beginners training program leading up to the race.
The program’s goal is to run the entire 5km race distance. It is free to those registered for the race.
Though it is called a beginner training program, experienced runners coming back from a long layoff, injury, or illness can benefit from the workouts.
Three workouts are held each week on Tuesday, Thursday, and Saturday. All workouts start with a 5-minute warmup walk. In the initial weeks, repeats of short walks are mixed with short runs. Rather than basing the intervals on distance, time is used. This method allows people of varying abilities to perform the same routine.
The “aRe yoU iN?” program was held at Pratt Park, running multiple loops of the dirt track. When possible, a 400-meter track could be used. With a track, all participants are visible and within shouting range, never more than 200 meters from a central point.
Over the nine weeks, the walking portion of the repeats was shortened, and the running portion was lengthened. In the last weeks before race week, the workout consisted of one long run segment, ranging from 20 to 22 to 24 to 30 minutes. We used the paved Belmont-Ferry Farm Trail into Brooks Park for longer run times.
The other four days are supposed to be used for rest and recovery. I continued my six-day-a-week running routine and ran 4 miles on three of the other days. My Saturday was a long run or race, working in the training program workout.
With the training starting in mid-July, weekdays around 6 pm could still be extremely hot, and there is a potential for thunderstorms. We had to cancel a few times.
Though I’m not one to run with a group, this group training program pushed me to do something I may not do on my own.
I believe Active.com trademarks “Couch to 5K” and “C25K.” To avoid trademark infringements, the name “aRe yoU iN?” is used. That is the race’s catchphrase.
Josh Clark developed the Couch to 5K training program in 1996. He merged with the Cool Runnings website, which Active.com purchased.