Idle 2 Active

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Jed Spurlock

Jed’s Couch to 5k Plan

Hey guys, my name is Jed I am a licensed Physical Therapist Assistant. I work at Partners in Physical Therapy.

During this time I decided to come up with a program (similar to that of a couch to 5k) for the community to help people who are non runners or more of a couch potato get in better shape!

This is meant to help people with their physical health, as well as mental health.

A little bit about what this plan will look like: It is designed to help people gradually increase their endurance/stamina for running over the course of 8 weeks.

Each week, I will have a daily planned routine for you to follow. This plan is designed for the person who is not accustomed to running, but is interested in participating in a 5k or to drop a few pounds!

There are A LOT of charity events to participate in for local 5k runs! There are a multitude of great causes these support. I know with the current situation, most 5k’s have been postponed, but this will be a great time to get a jump start on preparing yourself for a future run.

Not only are you helping yourself, but you are helping others as well!


Many of you may have reasons or barriers to participating in this program such as:

  • “I don’t have the time and/or I have kids”;
  • “I’m too out of shape for this program”;
  • “I already have aches and pains, I don’t want to hurt more”;
  • “I don’t want to embarrass myself or finish last in the 5K!”;
  • “I don’t like running!”;
  • “I can’t do what I used to be able to do”;
  • “I have tried a program like this before and didn’t finish it”;

I have addressed each of these barriers in the introductory video!

I encourage anyone that is participating in this plan to reach out and stay connected via social media to let us know how your journey through this plan is going! I will plan to put out a weekly video on what to expect for each week. I look forward to helping you achieve your goals!