You are here

Couch to 5K Training



BRRC Couch-to-5k Training Program

Fall 2017


Start running

Start running AGAIN

Be consistent

Achieve a fitness goal

Be accountable

Have the structure of a program to keep you motivated

Have fun on the run as you reach your fitness goals

Run or walk your first 5k race

Meet new friends with similar goals


YOU NEED TO COME ON OUT!  Our 5k program will get your feet on the ground!

Whether you are literally coming from the couch or want to start running again after a break, the Baltimore Road Runners Club’s C25k Training Program is for you. We have a fun group of coaches who will help motivate you as you put feet to your fitness goals! Become a member of the BRRC and bring a friend, or come alone, but just come because you won’t run alone!

Goals and Purpose of Program: The C25k Training Program is a 10-week training program designed for new runners and returning runners who want to re-enter the world of running. At the end of the 10 weeks, participants will be able to complete a 5k.

Under the leadership of experienced and RRCA certified coaches, runners will be introduced to topics such as proper running form, pacing, dynamic and static stretching, hydration, and more!

Workouts: A 10-week schedule will be provided to all participants.  During the training:

  • Walkers and runners will be introduced to intervals where they will build running endurance
  • Run times will increase while walk times decrease
  • Distance covered will increase

Location: The group will meet three times a week on Tuesday and Thursday evenings and Saturday mornings. 

  • Tuesday evenings – 

    • Location: Lake Montebello, 2040 East 32nd Street, Baltimore, MD 21218; the group will meet in the Montebello Elementary/Middle School parking lot
    • Time: 6:30 p.m.
  • Thursday evenings – 
    • Location: Canton Waterfront Park, 3001 Boston Street, Baltimore, MD 21224; the group will meet in the parking lot
    • Time: 6:30 p.m.
  • Saturday mornings -
    • Location:  Loch Raven Reservoir – GPS Loch Raven Drive and Morgan Mill Road; the group will meet by the little rock/trash can
    • Time: 7:00 a.m. 

Dates: February 20 to April 29, 2018 (10 Weeks)

Target Race:

  • Sunday, April 29, 2018 – Brigance Brigade 5.7K
  • Those registered in the program will get a 10% discount code for registering for the race!

Coaching team:

  • Debbie Harper* and Ginnie Welsh* Co-leads
  • Lavern Alston*,
  • Crystal Corporal*,
  • Tony Cosby*,
  • Marie Smith*

      *RRCA Certified


  • With Runners: via FB updates
  • Cancellations/ Changes: via FB update, Announcements on website

Cost: There is no cost to this program, but BRRC membership is required. Join the Club and join us!


For More Information: Debbie Harper ( or Ginnie Welsh (

Online registration/health & emergency info/ waivers – 1 form and done!  SIGN UP HERE!

More Resources