Couch to 5K Running & Walking Program

Want to Do a 5K? We’ll Show You How.

The most popular racing distance in the U.S. is 5K (5 kilometers), or 3.1 miles – and it’s easy to see why. A 5K is both daunting and doable, with a little support. Even if you’ve never run before, our couch to 5K program can put you at the starting line in just a few weeks.


Our Couch to 5K Program

Our team breaks 5K training down into manageable steps. With each session, you’ll build the endurance and confidence needed for a fantastic first 5K experience.

But racing isn’t just for runners. We help walkers prepare for their first race, too.

Our program is open to adults 18 years and older. We offer training in the spring, summer and fall in locations throughout the Milwaukee area.

Register for 5K training near you.

The Aurora Difference

Helping You Train for Your 5K

Our commitment to helping local athletes spans all skill levels. In fact, our doctors and physical therapists are trusted by the Milwaukee Admirals hockey team to help each player have a safe, healthy season. We provide that same level of expertise to aspiring runners and walkers throughout Wisconsin.

Highlights of our program include:

  • Access to sports medicine doctors: The first step in any training program is to check with a doctor to make sure you’re healthy enough to participate. Our large team of sports medicine doctors is available in 18 locations throughout eastern Wisconsin. In most cases, same-day appointments are available. Learn how to get sports health care.
  • Safety: Our physical therapists and athletic trainers make sure you have a safe training experience. Training includes helpful tips and exercises to prevent injuries. If something doesn’t feel right, we provide a free injury evaluation on the spot.
  • Programs to help you get stronger: We offer additional programs to help you become a better runner or walker. Our 6-week strength training program is a great complement to our Couch to 5K experience. It helps you build up additional muscles, including in your core and upper body, so you can excel in your first race and beyond. Find out more about our 6-week strength training program.

What to Expect

Couch to 5K Training for Beginners

If you’re ready to get off the couch and train for your first 5K with us, here’s what you can expect:

  1. We help you determine realistic training goals based on your current fitness level and medical history.
  2. Each session starts off with a brief discussion on topics like staying hydrated and preventing running injuries, such as IT band syndrome. In the event something doesn’t feel quite right, we offer an immediate evaluation and personalized care recommendations for your condition. Find out more about the conditions we treat.
  3. You’ll learn about proper shoe fit as explained by local running experts. If you have a history of foot problems, inserting a special device in your shoe can help you run pain-free. Learn more about our custom foot orthotics program.
  4. We stretch and warm up as a group before heading out for a run or walk at your own pace.
  5. Runs and walks start off short and get longer each week. We teach you proven techniques - like slowing down when necessary - to help you improve strength and endurance.


Sign Up for Our Couch To 5K Program

To register for an upcoming program, choose a training location near you:

Historic Forest Home Cemetery – 27th Street and Forest Home Avenue, Milwaukee

  • MORNING SessionRegister for this class
    June 26 to August 16: 8 weeks/16 sessions
    Monday and Wednesday mornings: 7:30 to 8:30 a.m.
  • EVENING SessionRegister for this class
    June 26 to August 16: 8 weeks/16 sessions
    Monday and Wednesday evenings: 5:30 to 6:30 p.m.

If you have questions, send us a message or call (414) 219-7776.

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