CATnip Friday 5k & Mouse Miler

Benefit Run/Walk for the Cat Adoption Team

Friday, August 13, 2010

There are 155 days and 18 hours until the CATnip Friday 5k. Have you registered yet?

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Take the First Step

Check out the CATnip Couch to 5k work out plan so you don’t have to sweat to purr.

Want to do our race but not sure you’re in shape for it? Not a problem! Click here to print out the training program (pdf).

We have designed a suggested training program that’ll help you go from lying on your couch to completing your first 5k in a little over 12 weeks. The goal of our CATnip Friday Couch to 5k training program is to provide a plan to help you comfortable complete your first 5k. Along the way you’ll improve your health, quality of life, feel better about yourself, and at the end, raise money for cats. Remember to check with your physician before starting any new exercise program.

The program is designed for people who can currently run slowly for approximately 5 minutes. If you can not currently do so, we suggest you reduce the amount of running time for the first four weeks by 20 - 40 percent. If you are not currently exercising regularly we strongly encourage you to receive your doctor’s approval before starting our program. We also recommend you seek advice from a running specialty store on proper running footwear. We recommend Road Runner Sports (one of our sponsors!) or Portland Running Company as a place to shop for running footwear.

Our training program is based on the principal of alternating running and walking. You will need a stopwatch to ensure you run and walk for the prescribed time amounts. The pace to do all the running in the program at is an easy pace that you can maintain a conversation at.

If you have any questions about our program or just want to tell us about your experience training for our 5k, we’d love to hear from you. (JavaScript must be enabled to view this email address), Kelly and Jeff, at or post on the CATnip Friday 5k wall on Facebook.

Note that the four Mondays prior to our event will be informal Couch to 5k group runs done from the Portland Running Company on Scholls Ferry as part of their normal Monday group run. Our running buddies – Kelly Johnson and Jeff Huber – will be there to run with you and answer any questions you have. These runs start at 6:15pm. See the PRC Monday Group Run page on Facebook.

For advanced runners wishing to train for a 5k we recommend you review the training resource at McMillan Running’s website or the book Jack Daniels Running Formula.

Click here for our February - April workout suggestions.