Spring Couch to 5K

This spring, the Sault Striders will once again be hosting their popular “Learn to Run” Couch to 5K program! This 9 week program will help you get from zero to a 5K/30 minute run, using the tried-and-true walk/run method. Each week, you’ll run a little longer and walk a little less.

Get Ready to Lace Up:

  1. Sign up. Register now and circle the date on your calendar! Your sign up for Couch to 5K also gives you a membership for the rest of the year – and all the perks that come with it!
  2. Walk before you run. If you haven’t been walking regularly, it’s time to start! This is a walk to run program, so having a strong walking base is key to your success in the program. The Striders have just added a walking group on Wednesdays at 5:30pm – join us for a 2K walk from the Centennial Library each week to start building that commitment into your schedule!
  3. Running shoes. Any experienced runner will tell you – your shoes are key. If you need a new pair, your membership card will get you a 10% discount on running shoes and accessories at The Shoe Fits!

When and Where?

The Learn to Run Couch to 5K is on Wednesday evenings at 6pm outside of the James L. McIntyre Centennial Library at 50 East St. We will be following the schedule in a free app, where you’ll do 3 walk/runs per week. “Day 1” will be on Wednesdays, and the “Day 2” and “Day 3” sessions will be ones you complete on your own before the following Wednesday’s run.

When: Wednesdays at 6pm from April 16 through June 11
Where: James L. McIntyre Centennial Library at 50 East St

Register for the Couch to 5K!

What app are we using?

We’ll once again be using the free and basic “Just Run” app. It’s available for download for Apple or Android. The run and walk segments are based on time, not distance.

Need extra incentive?

Completing the spring Learn to Run Couch to 5K program aligns perfectly for you to run the 5K Colour Run in this year’s Community Strong Race Weekend! Signing up for a race can be JUST the motivation you need to stay on track and committed to your training.

Group runs Mar 10-16

Hello Striders 🏃‍♂️ 🏃‍♀️ 

Daylight’s been added, and we can once again run in evening light! ☀️ 

Here’s your group run lineup for the week:

⛰️**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

🚶‍♂️**Wednesday 5:30pm** “Walk before you run” with a 2K walk group at James L. McIntyre Centennial Library (50 East St). 

🏃‍♀️ ** Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

🏃‍♂️ **Sunday 10am** The Sunday long run starts from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Group runs Mar 3-9

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

—> NEW in February! The Striders will “Walk before you run” with a 2K walk group. For this week, we’re back to a 5:30 start!

**Sunday 10am** The Sunday long run starts from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Group runs Feb 24-Mar 2

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

—> NEW in February! The Striders will “Walk before you run” with a 2K walk group. For this week, we’re back to a 5:30 start!

**Sunday 10am** The Sunday long run starts from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Group runs Feb 17-23

Good day, Striders! Here’s your group run lineup for the week:

Monday 6:30pm

  • Hills at Goulais Ave hill. Park at St. Kateri.

Wednesday 6:00pm (run) and 5:30pm (walk)

  • Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St).
  • —> NEW in February! The Striders will “Walk before you run” with a 2K walk group. For this week, we’re back to a 5:30 start!

Sunday 10am

  • The Sunday long run starts from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs 🙂 You may also want your trail shoes- the roads and sidewalks have been slick.

Group runs Feb 10-16

Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Bon Soo Fun Run!! Our Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St) will be Bon Soo themed this week!  Let’s embrace and share the joys of winter running! Even better when there are post-run treats!

—> NEW in February! The Striders will “Walk before you run” with a 2K walk group. For this week, the walkers will start at 6, so they can join us for a treat afterward, too! 

**Sunday 10am** Sunday long run – New location! We’ve changed the Sunday long route in response to road conditions. The Sunday long run will now start from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs Feb 3-9

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

—> NEW! The Striders will “Walk before you run” with a 2K walk group starting at 5:30pm at the library! Come on out! 

**Sunday 10am** Sunday long run – New location! We’ve changed the Sunday long route in response to road conditions. The Sunday long run will now start from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs Jan 27-Feb 2

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

**Sunday 10am** Sunday long run – New location! We’ve changed the Sunday long route in response to road conditions. The Sunday long run will now start from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs Jan 20-26

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. Yes, we’ll be there. If you’re coming, layer up!

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

**Sunday 10am** Sunday long run – New location! We’ve changed the Sunday long route in response to road conditions. The Sunday long run will now start from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs January 13-19

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

EDITED **Sunday 10am** We’ve changed the route in response to road conditions. The Sunday long run will start from the Machine Shop at 10am. We’ll be planning for both an 8K and 10K distance option. See you there!

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs Jan 6-12

Good day, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

**Sunday 10am** Sunday long run – starting at John Rhodes. Some are running around 8K and working up to 10K, and others are doing 10K+! 

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick. 

Group runs Dec 30-Jan 5

Happy New Year, Striders! Here’s your group run lineup for the week:

**Monday 6:30pm**— Monday Hills at Goulais Ave hill. Park at St. Kateri. 

**Tuesday – just before midnight!** – it’s SOO YEARS EVE! Join us at the Mulligan’s parking lot to start 2025 off on the right foot! We’ll have a 5K run loop and a mile walk route. We’re lining up at 11:59 pm – so don’t miss it!

**Wednesday 6:00pm** Wednesday Night No Drop Group Run (5K) at James L. McIntyre Centennial Library (50 East St). 

**Sunday 10am** Sunday long run – starting at John Rhodes. Some are running around 8K and working up to 10K, and others are doing 10K+! 

Thank you for lighting up our runs with your reflective gear and lights! We want to remain visible on these dark evening runs :) You may also want your trail shoes- the roads and sidewalks have been slick.