Welcome to the 2026 Couch to 5K (C25K) Free Training Group hosted by Clayton Area Runners!
Thank you for joining us at our first run! It was an incredible turnout.
NEXT RUN (Week 1: Run 2) --> 1/14 (WEDNESDAY) at Fare Game (Back Patio) | 6:20pm Meetup & 6:30pm Start
GOOGLE MAP --> FARE GAME 218 E Main St, Clayton, NC 27520
⚠️ BRING A FLASHLIGHT / LIGHT & Anything Reflective ⚠️
**This site will be continually updated. Check back for updates often.
Couch-to-5K First Meetup and Training - January 12th, 2026
Week 1: January 12th - 18th, 2026
Run 1: Warm Up: 5 minute Walk [ Run / Walk Intervals: 60s Run + 90s Walk (6 times) ] Cool Down: 5 minute Walk (Monday, Jan 12th at 6:00pm at Municipal Park)
Run 1: Warm Up: 5 minute Walk [ Run / Walk Intervals: 60s Run + 90s Walk (6 times) ] Cool Down: 5 minute Walk ( Tuesday, Jan 13th at 6:20pm at Vinson's Pub & Eatery)
Run 2: Warm Up: 5 minute Walk [ Run / Walk Intervals: 60s Run + 90s Walk (8 times) ] Cool Down: 5 minute Walk (Wednesday, Jan 14th at 6:20pm at Fare Game)
Run 2: Warm Up: 5 minute Walk [ Run / Walk Intervals: 60s Run + 90s Walk (8 times) ] Cool Down: 5 minute Walk ( Thursday, Jan 15th at 6:20pm at Deep River)
Run 3: Warm Up: 5 minute Walk [ Run / Walk Intervals: 60s Run + 90s Walk (8 times) ] Cool Down: 5 minute Walk (Saturday or Sunday : Time TBD)
Week 2: January 19th - 25th, 2026
Run 1: Warm Up: 5 minute Walk [ Run / Walk Intervals: 90s Run + 120s Walk (4 times) + 60s Run + 60s Walk (2 times) ] Cool Down: 5 minute Walk
Run 2: Warm Up: 5 minute Walk [ Run / Walk Intervals: 90s Run + 120s Walk (4 times) + 60s Run + 60s Walk (2 times) ] Cool Down: 5 minute Walk
Run 3: Warm Up: 5 minute Walk [ Run / Walk Intervals: 90s Run + 120s Walk (6 times) ] Cool Down: 5 minute Walk
Week 3: January 26th - February 1st, 2026
Run 1: Warm Up: 5 minute Walk [ Run / Walk Intervals: 90s Run + 120s Walk (1x) + 2.5min Run + 2.5min Walk (2x) + 90s Run + 120s Walk (1x) ] Cool Down: 5 minute Walk
Run 2: Warm Up: 5 minute Walk [ Run / Walk Intervals: 90s Run + 120s Walk (1x) + 2.5min Run + 2.5min Walk (2x) + 90s Run + 120s Walk (1x) ] Cool Down: 5 minute Walk
Run 3: Warm Up: 5 minute Walk [ Run / Walk Intervals: 2min Run + 2min Walk (1x) + 3min Run + 2min Walk (2x) + 2min Run + 2min Walk(1x) ] Cool Down: 5 minute Walk
FAQ
Q: Is this really FREE?
A: Yes! The team leads are all Volunteers from Clayton Area Runners and participation is 100% Voluntary and free.
Q: Where will we be running?
A: All group runs will take place in Clayton. We have many routes through Downtown Clayton and adjacent neighborhoods and will also be utilizing the Greenway trail system.
Q: What time will the group be meeting?
A: There are three planned runs per week. Two of those runs will be during the week (Mon-Fri) at 6:30pm, aligned with the weekly runs of Clayton Area Runners. The third run of each week will be a weekend run, either done individually or organized by a Team Lead. We have 8-Team Leaders and as we get a better understanding of how my runners we'll have, Team Leaders will have the flexibility to host training groups at different times and days during the week.
Q: How long is the training?
A: Each individual training session will take approximately 45 minutes with warmups, running and cool downs. The entire program is 12-weeks, running from January 12th to April 6th.
Q: I can't make it to the information session or the first week, can I still join?
A: Yes, absolutely! We are asking all participants to make their first appearance within the first two weeks of training.
Q: What is my expected commitment or participation level?
A: All runners are expected to make at least ONE in-person training event per week! This can be any group training run hosted by one of our coaches. This is not a "virtual" training plan or group. We are real people, who will support each other in person and enjoy the run.
Q: I'm new to running or returning after a long hiatus. I'm nervous.
A: Don't be! Running is for everyone and this program is designed for new or returning runners. Training incorporates walk & run iterations with increased progression as the weeks continue. You will find a lot of positive encouragement in this process.
Q: Can I view the 12-week program?
A: Yes. We are using a common Couch-to-5K training program. The entire training schedule will be shared on this Google Site no later than January 5th.
Q: What do I need to do to sign up or participate.
A: Show up! Sign the liability waiver (to be posted soon), and just keep showing up!
Q: Do I need a running watch or app?
A: Nope! Our Team Leads will lead the runs and provide details on the routes and the training expectations and structure throughout. We find many runners are number-nerds and love data so having a watch or app is nice but certainly not needed.
Q: Will the routes be posted online?
A: Yes. We will use the app STRAVA to create publicly shareable routes that all runners can view without purchasing any apps or access.
Q: Will there be a 5K Race at the end?
A: Yes! We are organizing a culminating 5K race to take place on the Greenway for our group. We will also encourage runners to find a fun, local 5K in April, and there are many, to participate in as well!
Q: I'm shy, don't do well around new people or groups.
A: That's alright, our Team Leads will facilitate group interaction, warmups, training and cool downs. You may find though, you'll make new friends over the course of the 12-weeks.
Q: I don't look or feel like a runner, is this for me?
A: Yes! Our club has runners of all shapes, sizes, conditions, ages and ability levels. With this training, it is your effort and commitment that is respected and appreciated, not your looks.
Q: What does a training session look like?
A: Show up and meet up with the group. The Team Leads will discuss the run, route and expectations and then lead the group through warmups. Following the warmup drills, Team Leads will lead the run which will take approximately 20-30 minutes total, which includes the walking warmup, the effort and the walking cool down.
Q: Will there be a schedule posted of the times and locations when coaches are hosting a run?
A: Yes! We are working through those details now and expect to have them posted soon. Our goal is to have the times, locations, and coaches finalized to give everyone a 2-weeks notice of information.
Q: It's cold outside! Are we really running outside?
A: Yes! We run in all weather conditions. There is no such thing as bad weather, only bad gear and bad attitudes. Dress in layers and be prepared for the elements. If a run is cancelled for weather, your Team Leaders will inform everyone through our communication channels. (Facebook, Instagram, This Google Site, Messages, etc)
Q: Are the routes stroller friendly?
A: Yes, for most routes.
Municipal Park is stroller Friendly.
The Greenway is stroller friendly.
The Deep River Routes are stroller acceptable, but be aware the route is 80% on roadways 20% Sidewalks.
The Sidewalks in Downtown Clayton are stroller acceptable.
The Tuesday Run from Vinson's Pub & Eatery is not stroller friendly. However we can meet at a different spot if need be. We are flexible.
The C25K Initiative
Our Vision: Through a team of all Volunteer leaders, provide a structured 12-week group training event that encourages teamwork and individual effort culminating in running a Spring 5K. The desired end results are increased health, new friendships and personal growth.
Training: The 12-week training plan is broken down into 3-runs per week. Our team leads will host 2 in-person runs during the week (Mon-Fri) with the 3rd run taking place on the weekend as individual homework or as an organized event by a Team Leader. Every Thursday at 6:30pm a coach will be hosting an in-person training run at Deep River. This coincides with Clayton Area Runners longstanding tradition of running on Thursday and will get you familiar with the club.
Have fun! We want all participants to show up, encourage each other and have fun during this 12-week training build towards a 5K . Running isn't always easy and often it's difficult and feels undoable, yet with commitment, consistency and the support of a group you may find you're more capable than previously thought.
Let's talk running gear!
The Basics: Ask your Running Team Leaders / Coaches. We have years of experience!
Running Shoes. You'll want a pair of comfortable shoes for your 5K training. In fact we recommend having a dedicated pair of shoes just for running. These don't need to be expensive or fancy, but a pair of comfortable shoes that don't cause blisters or rubbing. There are dozens of companies offering hundreds of different shoes for different distances. It can get confusing! We recommend going to a local running store such as Pace Yourself Running Co, Fleet Feet , Out & Back Running, or similar merchants and getting professionally fitted with their foot scanner. (It's free to get scanned) and then try on a few different pairs. We recommend this because these locations have great return policies, so if after a few runs the shoes just aren't right, you can return them for a different pair. You'll want to be looking for shoes in the "Daily Trainer" category.
General Rule of Shoes: "Don't Lift in your Running Shoes and Run in your Lifting Shoes"
Socks: Yes, they make specific socks for running, but you don't need anything that fancy. Comfortable socks that cover the ankles will do just fine. As you become more familiar and comfortable with running, you may want to look into sport specific socks.
Shorts and Leggings: Check the weather ahead of time and plan it out. When to wear leggings as opposed to just shorts / skirts is knowledge gained through trial and error and experience. In both cases you'll want something comfortable that stretches with your movements. Having more than 1-pair helps keep the laundry rotation down as well.
Running Shirts & Tops: Think lightweight, comfortable and layers! It's very easy to warm up while running and having layers gives you options. Again, think comfortable, both in fit and form but also in looks. You'll want to be comfortable and feel comfortable while running.
Hats & Gloves: When to wear these is of personal preference, but it's easy to say when temperatures reach the 40's and below, it's always good to protect your fingers and ears! They will get cold and it happens quickly!
Running Watches: These are not required to do the C25K program, however if you are interested in them you have a lot of options. Many of our runners in the club use either a GARMIN or COROS. Both brands offer different models in different price ranges, and in our opinion you really can't go wrong with either brand.
Sunglasses: Extremely helpful on those bright, sunny winter days. You don't need anything special and we advice against wearing anything too expensive.
We are a free association of runners and running advocates who have a shared interest in growing the culture and sport of running in Clayton. Our runners range from beginners doing their first 5K to Marathon and Ultra-distance runners. All are welcome!
1x Ultra Marathon (50mi), 3x Marathon, 5x Half Marathon | B.S. Sports & Health Sciences | Army Combat Veteran
3x Half Marathon, 3x Spartan Race Trifectas, 5K's | Prior Assistant Command Fitness Leader | Mother Runner
2x Marathons, 30x Half-Marathon, and too many 5 and 10K's to count. Proud RunDisney Runner!
10x Half Marathons because "Why not?" (In the past 4 years) & proud Mother Runner
1x Half Marathon, Falmouth Road Race (7mi), 5K's | Certified Personal Trainer | Health Coach & Mother Runner
1x Half Marathon, Completed 12x Races (1ea month) in 2025 | Training for a Full Marathon in 2026!
20+ Half marathon, 3 Full, 2 Ultras, Running 5ks since 1998, USAF Veteran, Certified Life & Weight loss Coach, 2x Run4God Leader.
