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Couch to 5K starts March 4th
Posted Date:
Live Well Clover's C25K program includes group runs for registered participants, led by one or more volunteer run leaders, each Monday, Wednesday and Friday starting at 6:30pm at the Blue Eagle Academy Walking Track. Cost is $5.

Couch to 5K (C25K) is a running plan developed to help absolute beginners get into running. It starts with a mix of running and walking, to gradually build up fitness level and stamina.  REGISTER NOW (look for link under Community Events)

Live Well Clover's C25K program includes group runs for registered participants, led by one or more volunteer run leaders, each Monday, Wednesday and Friday from March 4 to April 26, 2019, starting at 6:30pm at the Blue Eagle Academy Walking Track, Memorial Drive, Clover. Participants should attend as many group runs as possible. For a number of reasons, there is a greater chance of success with Couch to 5K if you participate in the group training.

Make sure you can commit to the full 8-week program before signing up! Sorry - no refunds for any reason!!  Cost is $5.  REGISTER NOW

Participants will be required to sign a Liability Waiver. This is a volunteer-led program and you will be participating at your own risk. It is important for participants to know their own limits. Advice shared by the volunteer program leaders, Live Well Clover members or Town employees is not a substitute for doctor’s advice or for your own intuition.

The goal of our program is to get participants to cross the finish line of the Live Well Clover 5K (3.1 miles) on April 27, 2019! To do this, our program will follow a training schedule that will change each week and, later on, each training day of the 8-week program. In the first couple of weeks, there will be short runs with walking mixed in. Gradually, the run times will increase and the walk times will decrease and become less frequent. For those that have a smart phone, there are a number of free apps you can download to your phone (for example, C25K by Zen Labs LLC). Our training schedule is aimed at getting participants in shape for the full 5K – whether by running the entire 3.1 miles or doing a combination of running & walking.

For the first 4-5 weeks, the group runs will be at the Blue Eagle Academy Walking Track on Memorial Drive. In the final weeks, the run leader may select different routes around Town so that participants can experience different scenery and be prepared for changing elevations.

What if it’s bad weather? The group runs will not be rescheduled due to inclement weather. We will run when it’s cold, windy, and cloudy. The only time we will not run is during heavy rain storms, lightning storms or if the walking track and/or roads are flooded.

Participants should think about safety before each and every training session. Make sure to stretch before and especially after each session. Each participant should be aware of his/her own physical limitations, infirmities and injuries. Participants must also be aware of the surroundings at all times watching out for other pedestrians, keeping aware of motorists (especially at intersections and driveways) and paying attention to sidewalks.

What to bring? The most important item you need for this program is a good pair of running shoes. The correct shoes may reduce your risk of injury. However, you need not spend a fortune on shoes or any other accessory. Ladies should also invest in a proper fitting athletic bra. Other items you may wish to bring to each training session include water, sunscreen, hat, epi-pen, mobile phone, etc.

All ages are welcome to participate but please know that in the later weeks of the program, the group runs will take place on roadways and sidewalks. Adults will need to supervise their own children!


Town of Clover    |   116 Bethel Street    |   Clover, SC 29710    |   Phone: 803.222.9495    |   Fax: 803.222.6955
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