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Get off the couch and begin to jog/run/walk with our Couch-to-5K program.

Too many people have been turned off of exercising simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into a walking/running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to walker or runner, getting you moving three miles (or 5K) on a regular basis in just 9 weeks.

Using’s Couch To 5K program we introduce people to jogging and getting fit. The program gradually moves you from walking at your own pace to jogging at your own pace. See workout plan at: Or select the walking program, increasing your time and distance weekly.

Choose 3 of 4 group training times: Mondays, Tuesdays, Wednesdays & Thursdays, all at 6 pm.

  •  Anyone from the community can participate

  •   Led by experienced runners/walkers

  •   Three 20-60 minute training sessions a week (time increases each week)

  •   Goal of finishing the RACE TO READ 5K RUN/WALK held in Cairo (benefits the Cairo-Durham Imagination Library Program) on Saturday, June 1, 2019.

A Letter of Encouragement

Thank you for your interest in the couch to 5k. As a physical therapist, I can attest to the vital importance of "using it or losing it". As a runner for over 50 years (yes, there was never a time that I was out of shape ever since I started cross-country in 7th grade in 1965), I can attest to the personal benefits of regular exercise. As a pastor, I can testify to the importance of caring for the body which is called "the temple of the Holy Spirit". So I am glad that you are a part.
Here is one question that many are asking: Can I vary by week which sessions to exercise in? Answer: Yes, yes, yes! We offer 4 sessions: Mondays, Tuesdays, Wednesdays, and Thursdays, all at 6pm. We suggest coming to 3 of the 4 sessions for the best results, but you are welcome to attend as few or as many sessions as you are able. You can pick which ones you want to go to in a given week. By offering 4 training sessions, we want to give you maximum flexibility as your schedule may change from week to week.
But it is important to run/walk at least 3 times per week. If you go away, we will give you the training info, so you can keep up with the program. Other questions may arise. Just ask. Invite a friend. The first week starts MONDAY, APRIL 1st, 2019 at the Cairo Town Park.
-Pastor Victor Nelson


Encourage those you love to get “off the couch” and join you in exercising. Come have some fun! Bring a water bottle and join the group! Please check with your doctor before starting any fitness program to ensure that you're healthy enough for exercise. Email info: