Couch to 5K Running Program
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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- Spring 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 John Andrews Memorial 5K (info. below). Meet-ups and the race are rain or shine, unless you hear from us otherwise! The program will be led by two Saco Parks and Recreation staff members.
9 WEEK RUNNING PROGRAM:
When: Wednesday Evenings, April 1st- May 27th
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 (and t-shirt!)
Registration: Space is limited. Registration is required.
JOHN ANDREWS MEMORIAL 5K RACE:
When: Saturday, May 30th
Time: Check in- 8AM; Race starts at 9AM
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.
The John Andrews Memorial 5K is a signature fundraising event of the Eastern Trail Alliance, a nonprofit that builds, maintains, and promotes the Eastern Trail, southern Maine's premier multi-use greenway. Join us on Saturday, May 30, 2026, for a timed 3.1 mile trail run or walk along the scenic Eastern Trail followed by an awards ceremony to celebrate and acknowledge the top finishers. The race begins and ends in the Mill Brook Industrial Park (Saco, ME) with ample parking at Maine Molecular.
This race honors John Andrews, the Eastern Trail's legendary founder, who passed away in 2017. John’s vision to create the Eastern Trail started in the early 1990s. He worked patiently and persistently for decades to put the Eastern Trail on the map throughout southern Maine. Today, hundreds of thousands of visitors enjoy the trail every year. Your participation in this race and generous support enables the Eastern Trail Alliance to continue John's mission, working to ensure the existing trail is well maintained, safe, and clean, and ultimately extended to Kittery through ongoing trail-building campaigns.
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