Cool Running 'CasITa-to-5k' Running Plan

A couple of coworkers approached the Green Girl and mentioned they were interested in getting into running.

Since I had so much success with the Cool Running Couch-to-5k Running Plan, I mentioned the program to them. They seemed receptive and asked when we could start. I let them know Tuesdays would work for me - I could do the program with them and then head down to my Sole Runners track workout. They could do the other two days on their own.

When I followed the Couch-to-5k program, I pieced together the weekly training plans into a printable format that I could carry with me in my pocket for each session.

To help create some excitement and motivate my coworkers, I shamelessly stole the Cool Running Couch-to-5k trademark and made a CasITa-to-5k logo.

The CasITa-to-5k training program debuted last Tuesday.

I used Mr. Green Garmin's interval workout training mode to alert us when to switch from running to walking.

In the interest of convenience, we simply ran through our parking lot to adjoining parking lots.

While not especially scenic, we were grateful for the shade cast by the buildings and trees since last week was unusually warm.

Yesterday was our second session. We stuck to our familiar parking lot path.

I'm really excited about our little CasITa-to-5k training program.


  1. That was very cool of you to mentor new runners.

  2. Wow- you're inspiring others- very very cool!

  3. Thank you, Doug, Her Name is Rio, and P!

    I feel like I'm a good person to help recruit new runners because I'm slow and I don't look like your 'typical runner'. I figure I give them hope and they think to themselves 'if the Green Girl can run a marathon, maybe I can'.

  4. Good on you for getting others into it! I'm also a C25K grad - it's such a great programme that actually works!

  5. That is super! Helping others and giving something back to running, awesome.

  6. That is awesome! Way to go, Coach!

  7. Great that you are helping them out. I have a couple of couch-to-5k clients and it's really fun to help people just getting started.


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