November 15, 2016

COUCH to 5K to LA

JOIN US FOR OUR FIRST

Open to the CSUN faculty, staff, students, alumni, AND surrounding communities!

First time? Don't sweat it!

Grab a friend and jump in for our COUCH to 5K to LA training program!

We have 2 training programs. Rising Star Program and Experienced Program.

Follow our Rising Star Program if you are new to walking/running, low fitness level, or a true couch starter!

Follow our Experienced Program if you have completed a 5k, have previous running experience, or have a higher fitness level.

 

Join us at one of our 2 training locations!

**PLEASE PRINT OUT AND BRING THE FORMS BELOW**

1. Photo Release Form

2. Liability Form

All ready to commit to LA? Fill out the following Commitment Form and bring it to the next practice walk/run to get started on your fundraising!

California State University, Northridge

Days: Monday and Wednesday

Time: 5:15pm

Location: Meet at the Dirt Jogging Path under the Mulberry Tree (Corner of Lindley and Plummer).

Come on time to check in as we will begin our walk/runs by 5:25pm.

 

El Cariso Community Regional Park

Days: Monday and Wednesday

Time: 5:15pm

Location: Meet in front of the tennis courts (next to the baseball field).

Come on time to check in as we will begin our walk/runs by 5:25pm.

 

TRAINING LOGS

Week Focus  
Prep Week 1 Pace yourself! Download
Prep Week 2 Pace yourself! Download
Prep Week 3 Keep moving! If you can't jog, speed walk! Download
Prep Week 4 Keep moving! If you can't jog, speed walk! Download
Prep Week 5 Stick with it! Each day is more and more important as we start to add more running to the training. Download
Prep Week 6 Stick with it! Each day is more and more important as we start to add more running to the training. Download
Prep Week 7 Believe! Believe that you WILL WIN! Download
Prep Week 8 Believe! Believe that you WILL WIN! Download
Prep Week 9 Run for completion! Go at your own pace. Download
Prep Week 10 Run for completion! Go at your own pace. Download
Week 1 Time to make your own reality! LA BOUND! Download
Week 2 You are in control. Focus on the positive. Download
Week 3 "I'm getting stronger, fitter, and healthier!" Download
Week 4 "I'm a quarter of the way there!" Download
Week 5 A little "break" for our bodies. Less mileage. Rest up! Download
Week 6 ATTITUDE is EVERYTHING!
Let's crush these intervals and that 10-miler! I BELIEVE!
Download
Week 7 Not "I can't…," but "I CAN…" Not "I hope…," but "I WILL…" Download
Week 8 Sing it with me, "I can go the DISTANCE!" Half-way there! Download
Week 9 Another "break," it’s a taper week. Less mileage. Rest up! Download
Week 10 Use your mantras! Why are you here? What are your hopes? Dreams? Start practicing your fuel and liquid intake! Download
Week 11 "I can't, I have marathon practice." Have you said it yet? What clothes are you planning on wearing for LA? Test 'em out! Download
Week 12 We're going to break past the wall!
Remember, the goal is completion! I BELIEVE!
Download
Week 13 "I am marathon ready!"
It's time to taper. Decreasing mileage. Stick with it.
Download
Week 14 No more strength exercise. No more intervals. Just lots and lots of foam rolling and stretching. Respect the process! Download
Week 15 We put in work, but it's not over! Stick with your sleep cycles, healthy eating habits, and lots and lots of HYDRATION! Download
Week 16 "It's the final countdown!"
Gear check. Fuel check. Mantras. Race day preparations.
Download
Week 17 "This week, I will be…A MARATHONER!" Download

UPCOMING EVENTS

October 7, 2017. We are having a Commitment Mile walk/run. This Commitment will be held at 8am @ CSUN Track Field. This is to show your commitment to the LA Marathon and our partners, Strength United. Our 5K to LA program is in link with Strength United where we have the opportunity to secure a $170 LA Marathon Registration Fee and fundraise $350 (originally $650 but as 3 WINS Participants we get $300 off!) for a t-shirt, water bottle, other swag items, and access to breakfast and suite at Dodger Stadium the morning of the LA Marathon. Join our team! Make the commitment!

 

October 29, 2017. SAVE THE DATE! Our COUCH to 5K program is in link with Kaiser Permanente and we will be hosting a FREE Breast Cancer Awareness 5K at CSUN with the opportunity to walk/run the full 5k or make a team of 3 and walk/run 1 mile! Registration begins at 7am in front of Oviatt Library and race starts at 8am. Costumes are welcomed! First 100 participants to sign up will receive a free t-shirt (sizes limited).
Event Flyer: Download

March 18, 2018. Los Angeles Marathon. Mark your calendars. Make the commitment with Strength United and our training program on October 7 and embark on a life changing experience!!

Our Partnerships

Kaiser Permanente is supporting our COUCH to 5K program and Breast Cancer Awareness 5K Walk/Run on October 29th! 

 

Strength United helps to empower survivors of sexual violence, interpersonal abuse and stalking. We have the privilege of partnering up with their LA Marathon Team, which is an official charity partner of the LA Marathon. By joining our 3 WINS LA Marathon Challenge with Strength United you can lock in the $170 registration fee for the LA Marathon, get a t-shirt, water bottle, other swag items, and gain access to breakfast and a suite at Dodger Stadium the morning of the LA Marathon by raising $350. This $350 fundraising requirement is a 3 WINS Participant exclusive that Strength United has offered us as the original fundraising requirement for the LA Marathon is $650! Thank you to Strength United!

Fleet Feet Sports Encino & Westlake is providing our participants with added support in their quest to conquer the 5K and LA Marathon. Come out and join us to find out what our participants get!