Couch to 5k Week 10: Two Miles Ahead!

Hopefully, the end is in sight and this quarantine will be over in the upcoming weeks.  Until then, keep getting outside as much as possible, try to continue to stay positive🌞, and keep getting as much exercise as you can.  Take a look at our posts on mindfulness  🧘‍♂️🧘‍♀️ and staying positive to keep your mental health moving in the right direction.  To keep you focused on getting exercise, check out our social accounts for workouts you can do from home and keep reading for the next installment in the Couch to 5k series.  You got this! 😎👍🏃‍♀️🏅🏃‍♂️🏅

Two Miles Ahead.   

5 kilometers is 3.107 miles. If you’re comfortable at 2 miles now, you only have a little over 1 mile to go before you reach your goal! 🏃‍♀️👍


This past week we talked about pushing your mileage to 1.5 miles.    

Next, we want you to continue to increase your distance and target 2 miles.  Aim for a minimum of one walk for 2 miles, but shoot for 3 walks of at least 2 miles. 👍🏃‍♂️🏃‍♀️🌎

 Are looking at the distance and realizing you’re not there yet?  That’s ok! Some of us are going to take longer than others and if you currently don’t have the endurance than keep on getting out there and you WILL get there!  👍🌞

Keep using MapMyRun 🗺 to create new walking or running loops around your home to ensure you are getting the 2 miles in, find new loops to run, and see parts of your community you haven’t seen yet! 🏡🏃‍♀️🏃‍♂️  You can find the MAPMYRUN App wherever you download your apps. If you find a really good loop that is scenic or challenging take a screen shot of it and tag us in your social post! 🏞 🏕  Tag us @Benefitptnj on Facebook, Instagram, Twitter and TikTok!

Map My Run  also offers training programs from short 5 minute warm ups to 30 minute workouts! See one example below!

If you are still able to walk on a treadmill in the house, then keep going!  At a minimum make sure you are hitting you 1.5 miles during each walk and push it to that 2 mile on your long days.  Otherwise, aim for that 2 mile distance on each walk.

Despite most 5ks being cancelled, there are still Virtual 5ks such as Action for Distraction 5k that you can sign up for and do from a location of your choice – anywhere at anytime! We are a sponsor of Action for Distraction, originally scheduled  for May 9th.  More information can be found here.

Here is a map of  the path where the Action for Distraction 5k usually takes place. However,

for the Virtual 5k you can participate from anywhere even on your treadmill!

Action for Distraction also offers free online training guides for any level of runner.

As you aim for 2 miles this week, keep jogging intermittently throughout your walks.  Keep jogging at regular intervals in your current walks if you cannot maintain a jog for the full distance. Remember, the goal is to be 100% jogging for the FULL distance.

Keep checking in at our socials as we continue to post things to help you out along this journey! 

Remember, we are still holding a shoe drive at both Benefit Phyiscal Therapy Bridgewater and Chester locations.  👟  The shoes will be donated to the non-profit Soles 4 Souls and we will be matching donations monetarily to local organizations and non-profits. You can leave the shoe donations in a bag or box outside of our office with your name and contact information, as we are giving a prize to the person who donates the most shoes. Don’t want to give away shoes but still want to donate ? Contact us at Check out more info about our charity shoe drive here.

Local and International organizations that  the BeneFIT  PT  Shoe Drive supports:

Remember, starting any exercise or fitness training is taxing on the body. Before starting any activity you should consult a healthcare professional to ensure you can start the program. With that in mind if you have any questions or concerns about starting this walking program feel free to contact our Bridgewater (908.203.5200) or Chester (908.879.5700) location to schedule a free medical screening with one of our highly trained Doctors of Physical Therapy to ensure you are starting off on the right foot! 👟🏅😎

If you feel like something is wrong or you are more sore than you should be just give us a call to get that screening scheduled.  For Chester call : (908)-879-5700, Bridgewater: (908)-203-5200.