Join the 2025 Gilda’s Run/Walk: Couch to 5K /2mi Training Program!

Ready to lace up your sneakers and make a difference? Whether you're a beginner or a seasoned jogger, the Couch to 5K training program is for everyone who wants to get moving, raise their fitness game, and support an incredible cause! Discover greater purpose in your wellness journey with a supportive, empowering, and mindful community. This program meets you where you are, helping you grow, heal, and thrive—one step at a time.

This 9-week program is available and free to anyone who registers for Gilda’s Run/Walk on October 5, 2025.

A limited number of free spots are also available to Gilda’s Club Madison members experiencing financial hardship—please see below for details.

Hosted by Gilda’s Club Madison with a stellar lineup of expert coaches from Digman Fitness, Badger Track Club, Fleet Feet, and more, this 9-week training program will guide you every step of the way as you prepare for the 2025 Gilda’s Run/Walk on October 5th.

Program Details:

  • All fitness levels welcome—whether you’re a beginner or more experienced, this program is designed to support you
  • In-person training meetups with expert-led guidance
    • Get personal training advice, motivation, and camaraderie with in-person meetups.
  • At-home training packet with a structured plan for the week
    • Keeping you progressing in between meetups
  • A prize will be offered at each meet up where one attendee will randomly be chosen as our winner! (Gym memberships, fitness classes, and more!) 

Meet the Hosts: 

  • Corey Digman (Digman Fitness)
  • Scott Brinen (Badger Track Club)
  • Jessica Anderson (Fleet Feet)
  • Gilda's Club Madison staff

Program Timeline: (Note: Meetups will average 1 hour and all will be hosted at our clubhouse in Middleton, WI)

  • Meetup 1: Good Form Clinic hosted by Jessica Anderson of Fleet Feet Madison  (Sunday, August 3rd at 9 am)
  • Meetup 2: Strength Training & Cardio class hosted by Corey Digman of Digman Fitness (Wednesday, August 20th at 5:30pm)
  • Meetup 3: Run/Walk Meet up hosted by Scott Brinen of Badger Track Club (Sunday, September 7th at 9 am) 
  • Meetup 4: Run/Walk Meet up and popsicles hosted by Autumn Kath of Gilda's Club Madison (Wednesday, September 24th at 5:30pm) 
  • Grand Finale: Gilda's Run/Walk: Sunday, October 5, 2025

Location: 

  • Gilda’s Club Madison and local community spots

How to Join:

  • While registering for Gilda's Run/Walk, check the box stating that you are interested in joining the program. Already signed up for the Run/Walk and would like to register for the training program? Email Gabe Kangas, Development Coordinator, at Gabe@gildasclubmadison.org to be added to the list. 
  • Keep an eye out for email communication with your at-home training guide, meetup details, and more! 
  • If you are an active member experiencing financial difficulty but would like to register for this program, please email Taylor Retondo, Director of Events, at taylor@gildasclubmadison.org 

Optional Fundraising Team: 

This group will have its own team called "Gilda's Gliders". If you are not registering as a part of a team, you are welcome to register to team "Gilda's Gliders" to help us reach our fundraising goal. (Fundraising is not required to participate in this program but is greatly appreciated if you are interested and able!) You may participate in this program if you are a part of a different team. 

Additional Training Resources: 

Tips from Jessica Anderson of Fleet Feet

Tips from Scott Brinen of Badger Track Club

Dynamics

  • Walk on toes

  • Walk on heels

  • Knee hugs, and lifting up on the toe opposite of the knee lift

  • Frankenstein's: left hand to right foot, right hand to left foot. The goal would be to graduate to kicking at shoulder height, but can start lower

  • Side turn lunge left, then right. Can spin around every other so your leading leg is changing

Additional ones can be:

  • Quad pull
  • Walking lunge twist right and left upper body
  • High Knees, make sure the body lean stays forward
  • Butt Kicks, under your torso, body lean forward
  • Carioca

During the meet-up, we did a 300m loop repeat in the parking lot around cones. 4-6 of those. We did these while running @ 70-80% effort and then gave ourselves full recovery/time recovery. This is a good at-home training option for a change of pace instead of running the same distance and time. This is similar to a fartlek.

We then did wickets. These can be set at 3-5 feet apart, depending on the speed and skill of the runner. Walkers were 2 feet apart, focusing on picking legs and knees straight up and walking over. Runners worked on foot strike (mid foot) and pushing off rather than lifting their knees. These were set at 3 feet apart.

We discussed the value that hot yoga can add for runners, flexibility, and balance.

Scott's contact info:

scottbrinen@gmail.com

@scottbrinen on Instagram and Facebook

@badgertrackclub on Instagram and Facebook