Currently meeting Wednesday nights, 6 PM at Bioclean Pool
No registration necessary, just come
Hosted by Lloydminster Runners and pureREVIVAL
Running Program (MS Word Document)
Currently meeting Wednesday nights 6PM at BioClean Pool. All are welcome!
Welcome to the 2026 Couch to 5 KM Running Program presented by Lloydminster Runners, pureREVIVAL, and Midwest Endurance Race Company. Thank you for joining us on our 8th year of running this program.
How the Program Will Work: In prior years have done an in person information night with no running. This year there will NOT be an information night. Instead, please read this email and watch the YouTube videos linked below to get all the info that you need!
Group Runs: The primary group run is Wednesday evenings at 6 PM, meeting outside the Bioclean Aquatic Centre in Bud Miller. Our first group run will be April 15. Coaches will be there early to answer any questions that you might have (5:30 PM on night one). To complete the program on time, it is recommended that you also complete 2 other runs on your own per week. If you miss a night, seriously don’t worry about it. Some people will be right on schedule, some people will be a bit ahead, and some people will be a week or two behind. There will always be people running your pace!
Weather: Wednesday is looking like its going to be a bit cold. We will be running no matter what. That being said, if you don’t want to run in the cold, feel free to do the program on your own on a treadmill or at the track this week. Anyone is welcome to join the group at any time.
Facebook Group: For those of you who are on Facebook, we have created a special Facebook group just for this program called: “Lloydminster Runners/pureREVIVAL C25K”. We encourage you to join to stay in contact with each other and with us.
In addition to the private Facebook Group, we encourage you to like the following pages and join the following groups:
Lloydminster Runners Facebook Page – to stay up to date on all things Lloyd Runners.
pureREVIVAL Facebook Page – for all things pureREVIVAL
Email List: If you wish to be removed from this email list at any time just let us know at lloydminsterrunners@gmail.com.
Coaches: This program is very informal, and as none of us are really “experts” in running. However some of us have been running a while and have our own journey and wisdom to share. Your primary coaches are John Scully, Mackenzie Brown, Carey Mase, Taryn Brown, Ella Maslowski, Abbie Belsheim, and Char Hubbard. Our group of coaches pride ourselves with having a beginner focused coaching style and consistent philosophy, which is: “anyone who takes more than 2 steps faster than walking is a runner”. We believe that when starting to run, it is important to take things slow and listen to your body. Also, things that work for one person might not work for another.
Contact Info: If you would prefer to reach out for individual advice, the best way to get us is through email. Feel free to contact us at the following email addresses:
Mackenzie: lloydminsterrunners@gmail.com
Taryn: tarynbrown113@gmail.com
Rikki: rikkiducharme1@gmail.com
Michelle: michelle.freimark@outlook.com
Couch to 5 KM Program: The Word Document Version can be found in its entirety here.
Couch to 5 KM App: If you would like a smartphone app to assist you with the program, we have previously used the Zenlabs C25K. Links for both IOS and Android can be found here: https://www.zenlabsfitness.com/. The app will tell you when to transition from running to walking as per the program, which many people prefer as opposed to having to pay attention to their watch. Historically this app is free to use however it now requires a subscription. There are likely free options out there if you look for them.
GPS Run Tracking: Many people enjoy tracking their runs. This can be done either with a smartphone with a running app, or with a GPS watch. There are a multitude of applications to track your runs with your smart phone, however we recommend Strava, as it’s social features are unmatched. If you join Strava please follow us and others who join the program. When you register it will make it seem as though you need to pay, but you can bypass this for the free version.
Races: If you would like to celebrate your running journey with a race, please check out our local races https://lloydminsterrunners.com/. The end of this program lines up perfectly with the 2025 Titanium Half Marathon, 10 KM and 5 KM. Synergy Sunshine Run 5 KM will occur mid program and many of you may feel ready for the 5 km by this time.
Dogs and Kids: Bring them as long as they can walk/jog!
Basic Coaching Videos (made by us!):
The biggest thing people ask…. Am I going fast enough?
Coach Intro videos (click names for YouTube videos) and Bios:
Carey Mase – Carey started distance running in 2005 after her mother’s tragic death. She started running as a means of combating grief, finding healing along the way & strength for her family’s adventures. Carey is an accomplished runner in marathon and ultra marathon trail races. Coming through surgery this past year, Carey still finds running a critical part to mental & physical health. She is here to motivate you and share her knowledge to help your running journey.
Abbie Belsheim – Abbie started running last year in 2023 initially just to get more socialization. She’s stuck with it thru the year because of the immediate improvements she found it made on her mental health and body image. She enjoys running slow 5k to 10ks now a few times a week in between being a mom, work and farming.
John Scully – Having grown up with a love for an active lifestyle in Co Kerry Ireland, a bereavement and need to reassess life, health and mental well-being goals brought John to discover a passion for running and its many benefits. Running has become more than just a physical activity for John, it’s a way to connect meaningfully with others, boost my mental wellness and push myself to new heights. The biggest win in this passion has definitely been the friends he has made and the community he is honoured to be part of.
Char Hubbard – Char started running back in 2020 to cope with the stress of covid to help her well-being . Char completed the IHU 100 last year, which was a bucket list race for her. She runs because it has made her become a better friend , mother and wife.
Taryn Brown – Taryn started running in 2016 when she had 3 kids under 5. It was an escape from the chaos of being home with small children all day and some quiet time just for her. She used a Couch to 5K app similar to this program, followed it consistently and has been running ever since!
Mackenzie Brown – Mackenzie (who works in the human services field) started running 10 years ago with a simple goal of feeling a bit better and handling work stress. 10 years later he is a (slow) ultrarunner and Ironman triathlete who continues to run to cope with stress and life challenges.
Ella Eidsvik – Hi, I’m Ella Eidsvik. I’m returning to C25K as a new mom this year. I run because I love the challenge and energy it gives me and to get fresh air with my baby. This summer I’m excited to run with my stroller and make shorter runs part of my routine
Rikki Ducharme – Rikki wanted to “get better” at running and was encouraged to join the C25K in 2019. Over the years she has found that it doesn’t matter what kind of runner you are, if you put on shoes and put one foot in front of the other, then you are a runner. She has found a supportive community of people who have encouraged her along the way. Her goals have shifted from distance to stress management and running as a moving meditation. Her goals this year are to find more coffee runs and de-stress with friends and community.
Amy Nerbas – Amy started running in 2016 after spontaneously joining a 10K race in Canmore. What began as a challenge quickly grew into a passion. Since completing her first half marathon in 2023, she has gone on to run nine half marathons on both road and trail. Amy especially enjoys pacing and supporting other runners, and loves helping people discover they’re capable of more than they think. She’s passionate about creating a supportive environment where runners of all levels can build confidence and enjoy the journey.
Michelle Freimark – Hi, my name is Michelle Freimark. I am in my mid 50s and I started running about 20 years ago. I started running with a girlfriend. She was really into it and she always wanted me to tagalong so that’s where it all started and I was not really a runner, but I walked a lot of 5K 10k and then I decided that I was going to train hard and I did a triathlon. I did a lot of sweat and tears and over the course of these 20 years I’ve done a number of 5 and 10 km runs. Recently I’ve started into some trail running which I’ve just fallen in love with. I love to be in nature and getting out and doing hard things is kind of what I’m all about these days. I want to be a positive role model for my five kids their spouses my my four grandchildren and I’m sure that my family is still growing. so I’ve had the opportunity to do a lot of of these runs with my kids and it is a feeling like none other having them cross the finish line with you or being there to greet you when you have done some hard stuff. anyway I am a slow steady runner. I don’t have a fast pace, but I am proud of myself and I really hope that you guys take this opportunity to join this couch to 5K program and get out there and do some hard things have some fun. The Running community here in Lloyd is like none other. They are so supportive and encouraging, and they are the kindest, most energetic people you will find. I hope you feel the same way as I do.
Running Program (MS Word Document)
| Lloydminster Runners / pureREVIVAL 2025 Couch to 5 KM | |
| Note: No intro night this year. | |
| Date | Program Week (Run 1) |
| April 15 | 1 |
| April 22 | 2 |
| April 29 | 3 |
| May 6 | 4 |
| May 13 | 5 |
| May 20 | 6 |
| May 27 | 7 |
| June 3 | 8 |
| June 10 | 9 |