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Couch to 5K

It’s time to “get off the couch and get into exercise.”

We can help with a FREE 9-week training plan from Zen Labs c25k.com to prepare you for your first 5K run/walk or to get you back into a healthy routine. We believe we can help you achieve this goal by providing the necessary tools to get you started and help you on your path to a NEW, healthier lifestyle!

The COVID-19 pandemic has been challenging for many people both physically and mentally. That’s why we’re creating a community to hold each other accountable in achieving our goals through the Fall 2020 Virtual Couch to 5K.

Every week on Tuesdays, we will host a virtual meet-up in the Couch to 5K Facebook group (those without Facebook will have access on this page). Videos will be posted of speakers discussing topics relating to exercise, nutrition, and staying motivated. Training will consist of three workouts per week. Although workouts will be completed on your own, the Facebook group will provide a place for you to discuss your journey with other participants.

Contact Marisa Zanotti at 419-668-1975 ext. 1770 or mzanotti@ftmc.com with any questions.

Workout Schedule

 

Download the workout schedule here.

 

Week  Workout 1 Workout 2 Workout 3
Sept. 15 Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Sept. 22 Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Brisk 5 minute warm up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes
Sept. 29

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Brisk 5 minute warm up walk, then do 2 reps of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes

Oct. 6

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Walk 2.5 minutes

Jog 3 minutes

Walk 90 seconds

Jog 5 minutes

Oct 13.

Brisk 5 minute warm up walk, then:

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 3/4 mile or 8 minutes

Walk 1/2 mile or 5 minutes

Jog 3/4 mile or 8 minutes

Brisk 5 minutes warm up walk, then jog 2 miles or 20 minutes (with no walking)
Oct. 20

Brisk 5 minute warm up walk, then:

Jog 5 minutes

Walk 3 minutes

Jog 8 minutes

Walk 3 minutes

Jog 5 minutes

Brisk 5 minute warm up walk, then:

Jog 1 mile or 10 minutes

Walk 1/4 mile or 3 minutes

Jog 1 mile or 10 minutes

Brisk 5 minute warm up walk, then jog 2 1/4 miles or 22 minutes (with no walking)
Oct. 27 Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes. Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes. Brisk 5 minute warm up walk, then jog 2.5 miles or 25 minutes.
Nov. 3 Brisk 5 minute warm up walk, then jog 2.75 miles or 28 minutes. Brisk 5 minute warm up walk, then jog 2.75 miles or 28 minutes. Brisk 5 minute warm up walk, then jog 30 minutes.
Nov. 10 Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes. Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes.

Brisk 5 minute warm up walk, then jog 3 miles or 30 minutes.

THE FINAL WORKOUT! CONGRATS!

Speaker Videos

Week 7:

 

Week 6:

 

Week 5:

 

Week 4:

 

Week 3:

 

Week 2:

 

Week 1:

 

Introduction to Couch to 5K:

Results

Congratulations to the Top Runners!

Top Overall -
Ty Coon 16:09.5
Salvador Sherer 18:07.1
Jacob Eck 18:28.3

Top Male Overall -
Ty Coon 16:09.5
Salvador Sherer 18:07.1
Jacob Eck 18:28.3

Top Female Overall -
Haley Chaput 23:03.4
Peyton Facemire 23:12.7
Nicole Bores 24:00.3

Male 11 & Under -
Alex Arebaugh 27:08.2
Grady Bolek 54:50.5

Male 12 to 15 -
Isaac Thimke 18:48.5
Jackson Michaelis 18:51.7
Nick Centa 19:42.9

Male 16 to 19 -
Pearson Keller 19:10.0
Dax Austin 19:35.5
Aiden Kastor 20:28.7

Male 20 to 24 -
Owen Moyer 30:36.6

Male 25 to 29 -
Kevin Cannon 30:22.6

Male 30 to 34 -
Marco Caponi 18:50.0
Austin Cutnaw 23:17.4
Scott Bores 25:46.6

Male 35 to 39 -
Aaron Stively 55:14.4

Male 40 to 44 -
Matthew Wilson 28:57.5
Joe Taylor 30:41.2

Male 45 to 49 -
Jarrod Crawford 25:18.8
Jim Lamb 25:18.9
Jody Showalter 27:03.3

Male 50 to 54 -
Rod Thimke 24:02.1
Troy Fronzaglio 40:28.2
Robert Taggart 43:20.4

Male 55 to 59 -
Mike Moyer 36:21.5
Kevin Krul 54:16.6

Male 60 to 64 -
Larry Fletcher 26:55.8
Perry Dryden 32:02.3
Dan Moyer 36:12.5

Male 70 & Over -
Charlie Warren 29:39.0

Female 11 & Under -
Emma Lesniak 36:14.8
Aria Hayward 51:18.1

Female 12 to 15 -
Grace Anderson 26:34.8
Mary Anderson 30:36.0
Aubrey Cindia 34:26.7

Female 16 to 19 -
Sarah Klaiber 24:23.0
Maggie Centa 26:26.2
Abby Lesniak 36:14.1

Female 20 to 24 -
Hailey Green 30:37.1
Olivia Blatnik 48:23.0
Autumn Rakosky 48:23.0

Female 25 to 29 -
Rachel Schaffer 26:27.3
Nicki Rospert 28:22.0
Ali Jesberger 34:00.9

Female 30 to 34 -
Pamela Rasch 24:55.0
Tiffany Caponi 27:47.0
Delilah O’Neal 29:29.2

Female 35 to 39 -
Amy Facemire 24:14.4
Jackie Hamernik 26:22.2
Tiffany Moore 27:19.0

Female 40 to 44 -
Courtney Leimeister 53:50.6
Jamie Bolek 55:12.8

Female 45 to 49 -
Missie Lowrey-Huntley 29:15.4
Becky Hill 32:54.8
Karen Lamb 33:30.7

Female 50 to 54 -
Amy Reese 31:53.3
Dawn Rhodes 32:37.0
Tracy Hartnett 34:18.2

Female 55 to 59 -
Cindi Cobb 29:24.7
Mary Jo Driak 29:32.9
Diane Moyer 35:22.4

Female 60 to 64 -
Patty Moyer 35:50.1
Sallie Meagrow 48:23.5

Female 65 to 69 -
Kathy Capodice 47:51.2

Female 70 & Over -
Jeanne Sikorski 34:27.9
Julia Grant 44:37.0