The 2023 Couch to 4.2 Pat’s Run Training Plan Is Here!

The 19th Annual Pat’s Run, presented by TEKsystems, is just nine weeks away! If you’re getting ready to crush Pat’s Run this year — and if you’re not, don’t wait — we’re more than halfway sold out and we’ve got a pretty BIG announcement tomorrow! — follow this eight-week plan to 4.2 miles from our friends at Banner Health.

This program, developed by Amy Jo Overlin, M.D., who leads the Pat’s Run medical team, is based on a couch-to-5K protocol and is designed to help beginning runners feel confident and ready for the big day. If you’re an experienced runner, refresh your training!

The three keys to successfully finishing this training program: commit to walking or running three days a week, warm up with a brisk 5-minute walk, and finish with 2-10 minutes of cool down, including walking and stretching.

Let’s go! You can see the guidance here or download a printable version.