The kick-off for Healthy U’s Couch to 5K program will take place Thursday evening in Sedalia.  Click to hear KMZU’s Sarah Scott speak with Community Outreach Coordinator Sarah Nail:

Sarah Nail

The eight-week program is designed to prepare people for participation in April’s Lub Dub run/walk.  Healthy U chose the “Couch to 5K” program because it’s an attainable goal for people of all fitness levels.

“It’s attainable.  3.1 miles is not without reach for people of a variety of fitness levels,” said Nail, “It is a really good short-term goal to have.”

The meeting will be held Thursday evening at 6:00 in the Bothwell Education Center.

Press Release from Bothwell Regional Health Center

SEDALIA, MO – Community members who want to sustain motivation to keep their feet moving, and have the chance to earn prizes, will want to sign up for Healthy U’s Community C25K (Couch to 5K) program.

Healthy U, a community health and wellness initiative, will host a kick-off meeting at 6 p.m., Thursday, Feb. 28, at the Bothwell Education Center. Information about the program and training schedules will be distributed at the meeting. The program is free and open to the public, but registration is required. The deadline to register is March 4.

“We want to encourage our community to get moving, and thought organizing a Couch to 5K program would be an excellent way to get folks of all fitness levels involved,” said Sarah Nail, community outreach coordinator at Bothwell Regional Health Center and chairwoman of the Healthy Living Action Group, which is responsible for Healthy U.

The Healthy U C25K program is designed to prepare participants to walk, jog or run a 5K, or 3.1 miles. Registered participants, who must be at least 18 years of age, will be provided with an eight-week training schedule that includes at least three required workouts per week. Each week the training schedule adds duration leading up to the final week when participants will be prepared to complete a 5K. Training schedules are minimum requirements; participants can engage in more physical activity than what is listed on the schedule.

Participants can register as an individual or a member of a team. Teams must have six to eight people. At least one team member is required to attend the kick-off at 6 p.m., Feb. 28, in the Bothwell Education Center.

Participants must declare which training schedule they wish to complete. Beginners who have never walked a 5K before, and are currently engaged in little to no physical activity may want to register for the walking program. Those who are capable of walking three miles, even if it involves a break for rest, should be able to complete the intermediate training schedule. Joggers or runners who can complete 3.1 miles without stopping, but would like to improve their time, would be best suited for the advanced training schedule.

Weekly random drawings for prizes will be conducted. To be eligible, participants must be registered for the Healthy U Community C25K program and complete the three workouts of the week as designated by their respective training schedule. Participants completing all eight weeks of the program will also be entered into a grand prize drawing. Teams that have all members completing all eight weeks will be entered into a team grand prize drawing.

The program leads up to the Bothwell Foundation’s Lub Dub 5/10K Run/Walk on April 27. Participants are encouraged, but not required, to participate.

“Completing a 5K is an attainable goal,” Nail said. “Having an event to train for is a wonderful tool to keep you motivated when you would otherwise not move from the couch. We’ll have some pretty great prizes to give away on a weekly basis too, so that should keep participants engaged as well.”

Registration forms are available at the Bothwell Education Center, Pettis County Health Center, Pettis County Community Partnership, Pettis County MU Extension office or Boys & Girls Clubs of West Central Missouri. Forms can also be found online at or at

Healthy U is a project of the Healthy Living Action Group, which includes Bothwell Regional Health Center, Katy Trail Community Health, Pettis County Health Center, Boys and Girls Clubs of West Central Missouri, Pettis County Community Partnership and University of Missouri Extension.

Healthy U sponsors include HLAG agencies and The Sedalia Body Shop, Elite Fitness, Total Fitness Gym, Backbone of Health, Woods Supermarket, Bodyworks Day Spa, Blue Ribbon Steering Committee, Pro-Velo, Champion Cycles, Pittsburgh Corning, Home State Health, LTL Corp., Healthcare USA, Missouri Care and Third National Bank.

For more information, contact Sarah Nail at (660) 827-9138 or [email protected]