Beginning Runners Program


Beginning Runners Program 

The next session of Beginning Runners Program will begin: TBD for 2017 please check this page for updates.

The BRP meets at Carrier Park at the picnic shelter on Tuesday and Thursday nights at 6:00pm and on Saturday mornings at 9:00am.


The BRP is truly a “Couch to 5K” program for those attempting their first 5K run. For example, in the first week we start with 1 minute running and 2 minutes walking, repeated 6 times. The next week, we run 2 minutes and walk 1 minute, repeated 6 times. After 11 weeks of training, we will run a 5K. This system works!  Last year (our 16th year) we had 70 people complete the program and the 5K race

In addition to running, each week there is a guest speaker. Subjects covered include: injury prevention, exercise motivation, proper footwear, trail running, hydration, stretching and cold weather running.

The Asheville Track Club invites everyone to come out and participate. Set your goals and make no excuses. We have had ages 12 to 70 complete the program. We will help you achieve your running goal, become healthier and run a 5K race.


The Beginning Runners Program

When will the training take place? Tuesday and Thursday nights at 6:00pm and Saturday at 9:00am .

Where will the training take place? We will meet at Carrier Park (at the picnic shelter) off Amboy Road in West Asheville.

Where will we run? We will run on the mulched and asphalt paths within Carrier Park.

Who can attend? Anyone!!  Children can participate under the supervision of a parent. Baby strollers are allowed while training but not on race day.

Cost? $25.00

Other Benefits? Upon completion of the Beginning Runners Program you will receive a six month membership to the Asheville Track Club and runner’s technical t-shirt.

How do I register for the training? No pre-registration is necessary. You will fill out a registration form on the first night you attend.

What if I can’t attend all the training sessions? As we all know, family, work and all sorts of other things will sometimes prevent you from attending. You might find it helps make-up any missed training on your own.

How long do the training sessions last? They will take about 1 hour. On Thursday nights will have a speaker and on that night you can plan on about 20-30 minutes longer.

What will the speakers talk about? Stretching, running form, injury prevention, trail running, nutrition, running shoes, running clothing, your first 5K and cross training.

What should I wear? Comfortable, loose-fitting clothing with sneakers. On the first Thursday night our speaker will talk about running shoes and clothing.

How far will we run the first night? This program is based on minutes of running not the distance you will travel. On the first night you will run for 1 minute and walk for 2 minutes. This will be repeated 6 additional times. Each week you increase your running time and with that your endurance will also increase.

Come join us for this training program. The Asheville Track Club has been using this system of training for 16 years. It really does work! If you have any other questions please contact Tom Kingsbury at or call 273-8860.


Week Tuesday, Thursday & Saturday Activity(after warm-up) Total Run Time
1 Run 1 minute, walk 2 minutes.Repeat 6 more times 7 minutes
2 Run 1 minute, walk 1 minute.Repeat 9 more times 10 minutes
3 Run 2 minute, walk 1 minute.Repeat 6 more times 14 minutes
4 Run 3 minute, walk 1 minute.Repeat 4 more times 15 minutes
5 Run 4 minute, walk 1 minute.Repeat 3 more times 16 minutes
6 Run 5 minute, walk 1 minute.Repeat 2 more times, then run 2 minutes 17 minutes
7 Run 6 minute, walk 1 minute.Repeat 2 more times 18 minutes
8 Run 8 minute, walk 1 minute.Repeat 1 more time, then run 3 minutes 19 minutes
9 Run 10 minute, walk 1 minute.Repeat 1 more times 20 minutes
10 Run 12 minute, walk 1 minute.Repeat 1 more time 24 minutes
11 Same as week 10 for Tuesday.Run 20 minutes Thursday. Trial 5K Saturday. 5-K run
12 Same as week 10 for Tuesday & Thursday.5-K race on Saturday. 5-K run

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