Couch to 5k Week 9: Keep Pushing it!

With the continued uncertainty swirling around COVID-19, such as when are the states are going to reopen businesses and when will quarantine life end, a bevy of 5ks are getting cancelled all over the state.

We know as a number of 5ks we had sponsored have either been  cancelled or rescheduled. However, one of them, the Action 4 Distraction is now doing a Virtual 5k! The premise is you can run your own 5k around your neighborhood and get credit for their 5k…while still helping out for a good cause! The race’s proceeds support The Foundation for Morristown Medical Center and Goryeb Children’s Hospital.

Both Chester’s Spring Stampede 5k and the Color Fun Run (that would have taken place on May 16, 2020) have been postponed until next year, with no set date as of now. For those of you that have registered, here is the information on how to receive a refund or use your fee as a donation to the Educational Foundation of the Chesters.

Izzy’s Infantry Charge Against Cancer 5k and 1 Mile Fun Run in Bridgewater, NJ have been rescheduled for October 31, 2020. For more information on refunds and updates for Izzy’s, please visit their website.

Staying on track with your training program is still important as more 5ks will potentially turn into ‘virtual’ 5ks. With that in mind, here is this Week’s Couch to 5k post. 

This weeks theme ( drum roll please 🥁🥁) is to Keep Pushing It!


Last week we talked about achieving a certain distance, that being a mile.  🏅🏃‍♀️🏃‍♂️

This week we want you to increase that distance and target going an extra half mile longer.  Instead of stopping at a mile on some of your walks, now focus on going 1.5 miles on every walk you do this week.

If you only have hit the mile marks on your long runs last week,  then this week focus on getting a mile with all of your normal walks.  Aim for that 1.5 mile distance for your longer duration day.  

It’s perfectly OK if you are looking at the distance and realizing you’re not there yet😎 No worries!  Some of us are going to take longer than others to increase our walking distances. If you currently don’t have the endurance, just keep on getting out there and you WILL get there!  



If you are someone who had been going to the gym and walking on a treadmill or you are starting to get bored of doing the same loop every time you are walking, then we suggest downloading the app MapMyRun.  🗺🏃‍♀️🏃‍♂️  It interfaces with Google Maps and allows you to create different walks or runs based on the streets around you. Additionally, it measures the distance you have marked out in the app so it makes it super easy to create ‘there and back’ walks, running loops, or to try out new streets to walk on. 🗺 🏡🏠

If you are still able to walk on a treadmill in the house, then keep going!  Make sure you are hitting your mile during each walk and push it to that 1.5 mile on your long days.

REMEMBER! Just because we are aiming for a 1.5 miles doesn’t mean we shouldn’t still be jogging intermittently throughout our walks.  Keep jogging at regular intervals in your current walks because in short order the goal is going to be 100% jogging for a distance.

Keep checking in at our socials as we continue to post things to help you out along this journey.   🌄🗺🏃‍♂️🏃‍♀️

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 ! 👟

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

For more tips and at-home exercise demonstrations, follow us @BeneFITptnj on Facebook, Instagram, Twitter and Tik Tok. Have any ideas on how we can be a resource more to your BeneFIT? E-mail us at We’d  love to hear from you🌞.