For the last 9 weeks, I’ve been coaching a small group of Moms Run This Town ladies to the finish line of their first 5K. I’ve had 10 runners in my Couch To 5K program. This past weekend was their goal race-The Monster Dash 5K. Here’s how it went.
Coaching my Couch To 5K Group To the finish line
I had 10 participants sign on the train for a 5K race. Many of them were new runners working to gain stamina and endurance. A few were women who used to run and fell out of the habit. It was a nice mix.
The training plan
I created a Facebook chat group so we could all communicate and encourage each other. Each week, I provided them with their training plan for the week. My plan used run/walk intervals to build their endurance, stamina, and their confidence. We began with 1 minute run to 1 minute walk intervals and progressed to 6 minute runs and 1 minute walks on race day.
Race Day
I found a small, local 5K which fit perfectly into our training plan. The Monster Mash 5K would be a fun, low key race to plan for. A Halloween themed race with tons of families was a great pick. 5 of the members from the group committed to the race. We met up early for photos and a quick warm up.
The Finish line
It was so heartwarming to watch each and every runner cross the finish line with a huge smile on their face. A few of my regular running buddies joined in for support and I ran with them. We waited at the finish line and congratulated each runner as they finished.
Overall thoughts
I am really happy with how the training plan and the race day went. It was so rewarding to inspire and encourage newer runners to train. They seem motivated to keep running and a few were asking, “what’s next?”. Would I coach another couch to 5K group? Absolutely!
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
This is fantastic, Deborah!! Seeing your runners cross that finish line must have felt very rewarding.
So nice of your regular running buddies to come and support the new ones, too.
Love your outfit!
Thanks Cat! It was really rewarding and fun
I love coaching new runners and seeing them reach new milestones! Congrats on a successful training cycle and race!
Thanks Lisa it was a lot of fun to do and really rewarding
It is so rewarding to coach new runners. I’ve done it a few times.
We’ve used couch 2 5k also.
The only issue I have is that it makes them think I have to run 30 minutes straight.
I always tell them. Nope you can walk and still be a runner.
Yes, the program I devised kept them running at intervals which I think was much less pressure for them. It worked well!
I’m sure you felt so proud of your runners! I have a lot of patients who are in Girls on the Run and that is something I’d love to be a part of. These little girls are so proud of themselves as a runner and so are their moms!
I’ve found myself racing a kid at some of our local smaller races and it is a strange feeling, isn’t it?
I loved coaching Girls on the run and I think you would love it too. I have not been in a race with kids for a long time and I actually did not even see that girl until I saw the photo. LOL
This is awesome awesome awesome, Deborah! Like you, I often get more inspiration from seeing the successes of others, especially when it comes to running (or fitness in general). Running is a hard sell to those who have no interest in it. More often than not, I think many are intimidated by the sport and lack the confidence to even give it a try (been there!). Had I known of the Couch to 5K, many years ago, I would have started my running journey much sooner. Well done, everyone!
You are right Kim! Many non runners are afraid to get started because it can seem so daunting. I wish I had started running sooner as well. I absolutely hated it when I was young
Wow, this sounds like a REALLY rewarding experience. Congratulations to all your runners who crossed that finish line! I love your costume, and the picture with the 6-year-old is hilarious. I’ve had many race moments like that.
I really did not know she was behind me until I saw the photo! lol
Congrats to you and your runners!
thanks it was really fun to help them train for this
That’s lovely to see! I enjoy helping our couch to 5k and beyond groups at running club – we haven’t done them through lockdown but should be starting again in Jan. We take them to a parkrun then we guide whoever wants to up to 4 miles so they can run with the Tuesday club run. Well done to all your ladies!
That’s great that you do it too. It is really fun to help train new runners