Couch to 10K
Training Program

The in-person program meets twice a week leading up to the Midnight Sun Run. Participants must attend ONE of the weekly workouts to complete program requirements. Many people choose to attend both and we love it.

The program starts at 5:30 PM on workout days. The Week One workout is 30 minutes. Each week adds five minutes to the workout until we reach 60 minutes. We stay at 60 minutes through the remainder of the program.

Complete the 10-week program to earn your free Midnight Sun Run registration!

We will meet at a different community location each week. The schedule is posted, but is subject to change, so please watch for you weekly email communication.

At a typical workout you can expect:

• Check in with a Couch to 10K volunteer. This is important, as record of your attendance determines if you receive a free race registration.
• At check in you will receive a ticket for door prizes. Door prizes are given out at the end of each workout.
• Warm-up exercises begin promptly at 5:30 PM. Warm up consists of simple stretching, etc. If you miss the warm up, you are encouraged to do so on your own before heading out on the course.
• The coach will go over the route and talk about workout goals, etc.
• Workout time begins when participants head out on the course.
• Because each person completes the route at their own pace, participants finish at staggered times. We will, however, do a cool down stretch when the majority of people have come back and then draw door prizes.

Important Information:
You cannot expect to be ready to complete a 10K if you only do one workout a week. Please commit to doing a minimum of three a week, though four is better. This means coming to at least one Couch to 10K workout, then completing the rest on your own. We will give you ideas in your weekly email communication.

We recommend that you use a tracking app to keep track of your time and progress.

FAQs:
What are some tracking apps I can use? If you put “running app” or “walking app” into the search bar of your app store, you’ll see lots of choices. Strava, Map My Run, Map My Walk, Runkeeper, iSmoothRun, Running /Walking Tracker, etc. There are TONS. If you load the app on you smart phone, take a screenshot of you completed workout and email it to racedirector@fra-alaska.net. If you are using a watch, take a picture of your workout and email it.

What if I have questions or need support? My office is at Fairbanks Resource Agency. The office phone number is 456-8901. Just give me a call!

How will I get my free registration? Midnight Sun Run registration is NOT automatic. Once you have completed the training program, registration can be completed in three ways.

1. At the FINAL workout we will have computers set up and you will enter your personal information, then receive a coupon code which makes the cost $0.
2. You can come to my office, which is located in the Fairbanks Resource Agency building at 805 Airport Way and use a registration computer. I will give you the coupon code then.
3. You can call me and I can enter your information and get you registered!

Once you are registered, you will proceed as all the other race registrants. You’ll go to bib pick up to get your race shirt and bib, etc.

1. April 17^th & 18^th – UAF Patt Center Parking - 1890 Tanana Loop - Route Map
2. April 24^th & 26^th – Frosty Feet Running Company, 380 Old Chena Pump Rd, Ste H - Route Map
3. May 1st & 3rd – University Park Elementary, 554 Loftus Rd - Route Map
4. May 8^th & 10^th – Alaska Universal Productions, 2760 Phillips Field Rd - Route Map
5. May 15^th & 17^th – Sophie Station Suites, 1717 University Ave. S - Route Map - Route Map
6. May 22^nd & 24^th – Randy Smith Middle School, 1401 Bainbridge Blvd - Route Map
7. May 31^st – Midnight Sun Run Finish Line at Pioneer Park, Civic Center, 2300 Airport Way - Route Map
8. June 5^th & 7^th – UAF Patty Center Parking - 1890 Tanana Loop - Route Map
9. June 12^th & 14^th – Beaver Sports, 3480 College Rd - Route Map
10. June 19^th OPTIONAL -  UAF Patty Center Parking - 1890 Tanana Loop - Route Map