Couch 2 5K

What is it?
A Couch to 5k Training Program is designed to help train anyone who has ever wanted to try to run a 5k (3.1 mile) road race. Training starts off slowly and progresses with the goal of running in the Run for Freedom 5k on July 4th in Derry, NH. We educate participants on proper stretching, clothing, running techniques and diet. Many of our participants become active runners, including one who has gone on to run a marathon! This is the only known FREE Couch to 5k training program in NH. Complete the program and participate in the Run for Freedom to receive a free t-shirt to wear during the race as well as a free membership to the Greater Derry Track Club!

When is it?
Tuesdays at 6PM & Saturdays at 8:30AM, May 9th to July 4th

Where is it?
Windham Rail Trail, A scenic, and flat, paved trail, located at 6 Depot Road, Windham, NH (off Windham Road on the Derry/Windham border).

What is the Run for Freedom 5K?
The Greater Derry Track Club began this race in 2014 to raise money for the Liberty House: a facilitator of healthcare, transitional housing, and job training for homeless veterans. We invite veterans to come join and celebrate this event on one of the most patriotic days of the year, Independence Day. Participate and enjoy the post race festivities, including food, refreshments, raffle prizes, and awards. Couch to 5k participants will receive a discount on the race.

What are the workouts like?
View the full workout schedule.

How do I participate?
Please use the online application or print out the registration form attached to the bottom of this page and mail it in to reserve your spot.

Testimonials

"After not running for 15 years due to knee issues, I saw the notice in the paper for the C25K program that sparked my interest to resurrect a running program. During the 8 week program, the pace methodically increase from running in 1 minute increments to 30 minutes. With John McGarry, Sean and Brenda Coyle's knowledge, encouragement and enthusiasm, over 40 participants completed the program and 30 completed a 5K race the very next week! Some of the "graduates" now continue to run together and take advantage of the weekly track workouts. This program is very well organized and run by a dedicated group of enthusiastic runners."

– Bob Mullen

"I feel  brand new after completing the Greater Derry Track Club couch to 5K program.  I can say so many great things but important to my success were the following:

  1. The babysitter; we have hectic work schedules and it would have been virtually impossible to make it to the training twice a week without the GDTC sitter.
  2. The support, encouragement and lack of judgment was comforting.  There were runners from all walks of life and we all meshed and became ONE with a common goal to run and complete a 5K.  Everyone was so encouraging and supportive and many friendships were forged.  The phrase "strength by numbers" holds true.
  3. My determination and push to lead a more healthy lifestyle.  I'm hooked and have already signed up for my next 5K.

I'm grateful that my dear friend saw the flyer at Beantowne Coffeehouse and shared the info with me."

– Kalila Foster

For more information contact John McGarry, Director of Community Relations, Greater Derry Track Club, This email address is being protected from spambots. You need JavaScript enabled to view it.

Please support our sponsors!

WRTADMCPLC
Attachments:
Download this file (2017_couch_to_5k_registration_form.pdf)Couch to 5K Registration Form95 kB

Join the GDTC!

Join!The GDTC is a non-profit charitable organization formed in 1978 to promote running and support our community. We are proud to be known as "the best fun running club in New England." Join the GDTC Today!

Monthly Meetings

MGCCGDTC club meetings are held on the first Wednesday of the month, 7:30pm at the Marion Gerrish Community Center, Derry, NH. The meetings are open to all members. Marion Gerrish Community Center Map

Sunday Long Runs

Coffe ShopClub long runs are held every Sunday at 8:00AM (7:00AM Memorial Day – Labor Day) at The Coffee Factory 55 Crystal Ave, Hood Commons, Derry, NH. Sunday Long Run Maps. Map to Hood Plaza Coffee Factory.