Couch to 5km

Couch to 5KM in St. Catharines, Ontario, is a 9-week program that takes participants from beginner to finishing a 5K. The plan kicks off with easy intervals (one minute running, one minute walking) and builds strength, stamina, and confidence.

Participants train three times a week, up to 40 minutes, with a weekly Wednesday group session at Cat’s Caboose in St. Catharines and optional Sunday meetups for extra motivation. The program includes expert coaching, a step-by-step training plan, and tips, plus a free St.

Catharines Road Runners and Walkers membership and a SCRRW technical T-shirt. Registration is $150. It’s described as fun and supportive. Visit the organization's website for the most recent information.