We are here to help you reach your goal of being able to run a 5K injury and pain free.

We have an in depth knowledge of conditioning and injury prevention to help you run your first 5k.

To get started see below: Where to Start

For 5K Coaching: email us at fittec@me.com to start your individualized training program

We will ask you a series of questions and have you do some physical tests. We may even ask you to video tape your running form and take images of your feet.

We can set up a zoom meeting as well to make sure you are on the right track.

If you have time check out my Intro to 5K Youtube Video Below

Do not start this program without agreeing to the waiver (see waiver) and are cleared to exercise by going over a PAR Q (see PAR Q).

Where to Start: Follow these 6 Steps

First-Test your run endurance to determine your level and then work from there!


TEST YOURSELF: Run for as long as you can without stopping. Use that time to determine your Training Level Below. EXAMPLES: if you can run for 2 1/2 minutes start training at Level 6, if you can run for 8 minutes start training at level 10, etc. Do this level training 3 x for the first week. Each coming week try to do the next level. If you can not do that level repeat previous week's level. Download 5K Program Training Levels. See other 5K program

Third: Work on having the RIGHT Running Form

Feet should land directly under your body with every step

Steps should be quick, light, and even

No Bouncing

Move straight ahead, not much if any vertical displacement

Knee should be slightly flexed so that it can bend naturally on impact - absorbs impact.

Do not over stride

Do not heel strike

Ground contact should be mid foot toward ball of foot

Lift your knee high enough to get in front

If your lower leg (below the knee) extends out in front of your body your stride is too long. Do not heel strike

Drive right from ground contact to toe off using gluteal muscles. Think of your glutes as the prime muscles of propulsion.

Look straight ahead, keeping upper body loose, with arms bent swinging back strong with fist not clenched

See Great Youtube Video on Running Form

Fourth: Perform our Running Body Analysis to see if you need motion control shoes and if you are need of specific stretches and exercises to support your running.

5K Training & Run Coaching Program

Second: Run at the RIGHT Intensity

So how hard should you work when running? A lot of people use heart rate which is great, but everyones maximum heart rate is different so it is hard to give someone a range to work in if I am not working with them directly and have tested them.

Therefore, I suggest using RPE (rating of perceived exertion - see below) and the talk test instead of heart rate. When running your overall body sensation should be moderate to somewhat hard level (RPE of 4-6). That is where you can still talk, but it would be a short conversation. Measure your heart rate within the 4-6 RPE range and use that range as another way to monitor yourself.

Fifth: Based on the body analysis do supporting exercises and get the right shoes.

Download stretches

Download glute.core exercises

Download calf/shin exercises

Sixth: Listen to your body. Do not Run through pain - stop and walk. Remember to do what you can do. Do not worry how fast others are going. Repeat previous training weeks goals if new weeks goals were too much. Happy Running! Exercise should elevate health, not deflate it.


More Info: download the pdf file to understand our entire program

Made need proper shoes based on your feet, knees, and hips

PICKING RUNNING SHOES-see more at Runner's World

In general, a pair of running shoes should last between 300 to 500 miles of running (3 or 4 months for regular runners).


Try on new shoes during the midday when the foot is at its largest.


You should have a thumbnail's length of extra space in the toe box.


The heel counter should be rigid.


If you overpronate you can use a regular running shoe if you wear your orthotics, but a motion-control shoe offers the most additional support. See below if you overpronate or oversupinate. Make sure you bring your orthotics when trying on new shoes.


Foot width is an issue; you don’t want a show that is too narrow or too wide.


The midfoot should not be too tight, but it should be snug. Experiment with the lacing to get a proper fit.


Take the shoes outside for a test run.


Bring your running socks and try both shoes on. If one foot is larger than the other, buy the larger size.


Find a good running-shoe store in your area,one where the salespeople are knowledgeable.


Expect to pay anywhere from $60 to $120 dollars for a new pair of running shoes.


One study suggest there is no difference between an expensive pair of running shoes and those moderately priced if there is no anatomical issues.


Foot Width

Most men wear a D-width shoe while most women wear a B-width.  You don't have to wear a gender-specific shoes. The lasts are basically the same.  Men: Try a women's shoe if you have a narrow foot.  Women: Try a men's shoe if you have a larger or wider foot. If the shoe fits, wear it!


Overpronation and Oversupination

If you overpronate or underpronate you can tell by the wear of your shoes.

• If you have a neutral stride, shoe wear is centralized to the ball of the foot and a small portion of the heel.

• Overpronation is identified by wear patterns along the inside edge of your shoe.

• Supination is marked by wear along the outer edge of your shoe.


Types of Running Shoes

Cushioning shoes provide elevated shock absorption and minimal medial (arch side) support. Cushioning shoes are also good for those who oversupinate. Cushioning shoes are also good for neutral runners during off-pavement runs. Reason: Minor irregularities in surfaces such as dirt roads give feet a little variety from the repetitive, same-spot strikes they typically experience on hard surfaces.

Stability shoes help decelerate basic pronation. They're good for neutral runners or those who exhibit mild to moderate overpronation. Due to their extra support features, virtually all trail-running shoes fall in the stability category.

Motion control shoes offer features such as stiffer heels or a design built on straighter lasts to counter overpronation. They're best for runners who exhibit moderate to severe overpronation.


Shoe Lasts

The "last" refers both to the shape of a shoe and also the form, or mold, around which a shoe is constructed.

When referring to the shape of a shoe:

          A straight last is appropriate if you are an overpronator or have a flexible, flat arch. It helps to control inward motion.

          A curved last is designed for underpronators (oversupinators) with rigid, high arches. The curved shape promotes inward motion.

          A semi-curved last represents the middle ground. It is appropriate for neutral pronators.