5k Training Program

Helping people become runners

Lawson, of Winthrop, is the "coach" of the Summer 2011 5K Training Program. The idea is to take someone who doesn't run and have them complete a 5K race in 10 weeks.

The program is based on the popular "Couch to 5K" program, and it's hosted by the Kennebec Valley Kruisers running club and Kennebec Valley Chiropractic. Beginning this weekend, the group will meet at 7 a.m. each Saturday at Kennebec Valley Chiropractic in Augusta, where Lawson's husband, Jared, works.

"A lot of patients that he sees, their pain would go away on its own if they lost a little weight," Lawson said.

Lawson is adamant that becoming a runner is not as difficult as it sounds. She said the main difficulty people face is in knowing how to get started.

"It's a gradual progression," Lawson said. "A lot of people decide they're going to start running and they go too hard and too fast on the first day. The running program, it's not about sprinting, it's about running at a comfortable pace. People who stick with it really do have success."

There are 16 people currently registered, ranging in age from 17 to 75. Each week, they'll begin by stretching, then walk to the nearby rail trail. The workout begins with walking and a few quick bursts of running.

"It's basically a walk/run program," Lawson said. "Every week, the running increases and the walking decreases. After 10 weeks, you're able to run a 5K without stopping."

There's also a different class each week as part of the program, on topics from choosing proper footwear to leg strengthening and recovery nutrition. The class will "graduate" with a 5K race in Augusta.

And if Lawson's enthusiasm doesn't convince you that running is possible, she can refer you to Tara Merrill, her assistant coach. Merrill began running through the Couch to 5k program last year, and will be running a half marathon next month.

To register, go to http://kennebecvalleychriropractic.com/c25k.html or sign up at Kennebec Valley Chiropractic on Water Street in Augusta. The cost is $39 and includes the workouts and training seminars, a T-shirt, a complimentary 15-minute massage and chiropractic consultation, and a half-priced massage.

Matt DiFilippo -- 861-9243

mdifilippo@centralmaine.

My First 5K WALK with photo!

The past 5 weeks my colleague and SparkFriend Gabongal and I have been doing the 5K Walking Training Program together. Yesterday we walked our first 5K in 60 minutes. WooHoo!



As we passed one of the homes we hollered in to those in the kitchen to get their cameras to be able to take a photo of us as we finished the 5K. They not only came out with photos but with a computer playing triumphant type music!
I'm on the left in the photo.

Today's Positives:
1. I walked my first 5K yesterday and finished in 60 minutes.
2. I have another 5K scheduled next Saturday and would like to improve my time.
3. There were 52 people in Nzoundou chapel this morning. Many adults were away at a conference but we had about 40 children present.

Thanks to everyone who has commented on my SparkPage or given me a Goodie for either being the featured SP Motivator on Friday or else for doing the 5K.

Have a great Sunday everyone! Remember to put God first in your life.

This was such an upbeat and inspiring blog! Everyone is so proud of you and I know that you are really proud of yourself. Anything is possible if you can take on this challenge and see it through to the finish line. What fun to have the neighbors come out to take your photo and greet you with music to celebrate your wonderful accomplishment!

Onward and upward! I know you will do equally well next week.

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