Couch to 5K Running Program
Ready to start running but not sure where to begin? Join our Couch to 5K program, designed for beginners who want to build endurance, improve fitness, and have fun along the way. Over 9 weeks, we’ll gradually work from little or no running to completing a full 5K (3.1 miles).
The group will meet once per week for a guided run/walk workout, tips on running technique, stretching, pacing, and motivation. These weekly meet-ups help keep everyone accountable, supported, and training together.
Participants will also follow a simple training plan on their own 2–3 additional days each week. Each week builds progressively so your body adapts safely and confidently.
At the end of the program, we’ll celebrate our progress by running a local 5K race together as a group—a fun and rewarding way to reach the finish line!
Program Highlights
- Beginner-friendly run/walk training plan
- Weekly group meetup for coaching and accountability
- Gradual 9-week progression toward running a 5K
- Encouraging, supportive group environment
- Finish the program by completing a 5K race together
Whether your goal is to improve fitness, try something new, or finally check a 5K off your bucket list, this program will help you get there—one step at a time.
Couch to 5K Program- Fall 2026
Participants will meet Wednesday evenings as a group, for 9 weeks. A Couch to 5K Running Guide will be provided for participants to follow so that they can train other nights of the week. The group will warm up, stretch, and run together at different locations around Saco. After the 9 weeks, the group will run the I Heart Biddeford 5K (info. below). Meet-ups and the race are rain or shine, unless you hear from us otherwise!
9 WEEK RUNNING PROGRAM:
When: Wednesday Evenings, September 2nd- October 28th
Time: 5:00pm-6:00pm
Where: Week 1 will start at the Eastern Trail entrance near TA Middle School. We will email directions after you register!
Fee: $50/person
Ages: Participants 8+ are able to register. Anyone ages 8-14 must be accompanied by an adult.
Registration Includes: 9 Week Running Program + Race Registration
Registration: Space is limited. Registration is required.
I HEART BIDDEFORD 5K:
When: Saturday, October 31st
Time: Race starts at 8AM
Registration: After you register for the 9-week program, we will email you the race code to register for the 5K. The code will zero out the balance at check-out. Those who register for the race before 9/26 will receive a race shirt!
Heart of Biddeford is thrilled to bring back the beloved I Heart Biddeford 5K—this year with a Halloween twist! Join us for a spirited run (or walk!) where costumes are not just welcome—they’re encouraged. Whether you’re racing for a PR or strolling in spooky style, this longtime community favorite is all about fun, fresh air, and familiar faces.
Bringing little monsters along? Don’t miss the Wild Things Spooky Sprint—a free, just-for-fun dash for kids to join in the Halloween excitement!
Proceeds support Heart of Biddeford, a Main Street organization dedicated to fostering a vibrant, inclusive, and sustainable downtown for residents, businesses, and visitors alike.