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Couch to 5K, YOUR WAY! Celebration Roster

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Couch to 5K, YOUR WAY! Celebration Roster

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Couch to 5K Celebration Form! (Responses)

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5k Celebration Form! Share Your Triumph!!

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5k Celebration Form! Share Your Triumph!!

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Use this form to record your awesome stats after participating in NOVA’s first Couch to 5K event, YOUR WAY!

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College?!



A Rain Delay for the Community 5K!! We Have a New Date: Thursday, May 8, 10 AM 😊

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College?!



A Rain Delay for the Community 5K!! We Have a New Date: Thursday, May 8, 10 AM 😊

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A Rain Delay for the Community 5K!! We Have a New Date: Thursday, May 8, 10 AM 😊

Want to complete your 5K with Colleagues from across the College?!

A stormy forecast has delayed our in-person 5K at Accotink Park in Springfield, VA.

Our Rain Date is rescheduled for Thursday, May 8, 2025 @ 10:00 AM!

Here is what you need to know and do:

1. Sign up HERE to stay up to date with all future details.

2. Meet at the Lake Accotink Railroad/Dam Parking Lot Starting at 9:15 AM on Thursday, 5/82025, for check-in. (Google Map Location)

3. 5K Starts at 10:00 AM

Route: This is a primarily flat and paved "Out and Back" 5K; participants will travel 1.6 miles (2.5K) along the Southside of Lake Accotink (heading toward the playground and park area) and then turn around and travel the 1.6 miles back to the starting line.

Both the starting line and the turnaround point will be marked by event volunteers.

4. Refreshments, smiles, and cheers will be provided as well! 🌞💪

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WEEK 06

Day 1 Run 20 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 2x.

Day 2 Rest or cross-train.

Day 3 Run 30 minutes.

Day 4 Rest.

Day 5 Run 20 minutes.

Day 6 Rest or cross-train.

Day 7 Rest.

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WEEK 05

Day 1 Run 20 minutes, walk 1 minute, run 6 minutes.

Day 2 Cross-train.

Day 3 Run 15 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 3x.

Day 4 Rest.

Day 5 Run 26 minutes.

Day 6 Rest or cross-train.

Day 7 Rest.

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Get ready for an exciting twist! Surprise Invitation! 🌟

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Get ready for an exciting twist! Surprise Invitation! 🌟

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we’re inviting you to join the 5K Your Way crew at Accotink Park in Springfield, VA, on Friday, 4/11/2025, at 2:00 PM for a special community 5K event. The best part? You get to complete it however you like—walk, jog, run, or anything in between!

Want to join the fun? Make sure you register for Walk Week and stay tuned for more details about the 5K finale event at Accotink Park on Friday, 4/11/2025. Whether you’re ready to run, walk, or simply soak in the sunshine and good vibes with colleagues, it’s going to be an unforgettable event of movement, smiles, and community spirit! 🌞💪

Don’t miss out—more details coming soon!

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WEEK 03

Day 1 Run 10 minutes, walk 1 minute. Repeat 2x.

Day 2 Cross-train.

Day 3 Run 12 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes; repeat 4x.

Day 4 Rest.

Day 5 Run 13 minutes, walk 1 minute. Repeat 2x.

Day 6 Rest or cross-train.

Day 7 Rest.

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A morning walk in nature can improve focus and creativity.
Spending time outdoors is shown to reduce cortisol levels and enhance cognitive function. Even 10 minutes can make a difference.

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Biking! Dahlia Henry- Tett, Chief Wellness Officer

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What's your go to cross- training activity?

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What's your go to cross- training activity?

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What is Move Your Way?

Move Your Way is a physical activity campaign from the U.S. Department of Health and Human Services to promote the recommendations from the Physical Activity Guidelines for Americans.

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Walk. Run. Dance. Play. What's your move?

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It can be hard to find time to work physical activity into your busy schedule. Check out the Move Your Way® resources to learn easy tips and tricks to incorporate physical activity into your daily life.

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Did a real nice training run this morning!

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Did a real nice training run this morning!

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What's your go to cross-training activity?

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What's your go to cross-training activity?

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Kim Nicely, MEC Dean of Student Success

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What's your go to cross-training activity?

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What's your go to cross-training activity?

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Amy Zuaso, MEC Associate Dean of Student Success

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WEEK 04

Day 1 Run 15 minutes, walk 1 minute. Repeat 2x.

Day 2 Cross-train.

Day 3 Run 17 minutes, walk 1 minute. Then add two intervals where you run hard for 1 minute, walk for 2 minutes.

Day 4 Rest.

Day 5 Run 19 minutes, walk 1 minute, run 7 minutes.

Day 6 Rest or cross-train.

Day 7 Rest.

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Had an extra hour due to an unexpected meeting cancellation...so I went for a run! Who even am I?? 

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Had an extra hour due to an unexpected meeting cancellation...so I went for a run! Who even am I?? 

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WEEK 02

Day 1 Run 7 min, walk 1 min; 3x.

Day 2 Rest or cross-train.

Day 3 Run 8 min, walk 1 min. Run hard 1 min, walk 2 min; 3x. Run 7 min, walk 1 min.

Day 4 Rest.

Day 5 Run 9 min, walk 1 min. 3x.

Day 6 Rest or cross-train.

Day 7 Rest.

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So happy to have found some fitness friends! Great kick off meeting today Dahlia & Emily! Thanks for the motivation and all the resources!

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Here's the ' fast-fashion' 5K Spotify playlist I've been relying on so far!! 

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Here's the ' fast-fashion' 5K Spotify playlist I've been relying on so far!! 

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What do you each think?

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I'm totally going to run a 5k with you, Emily Miller!!!

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I'm totally going to run a 5k with you, Emily Miller!!!

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Let's work out together!

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 NOVA Walk Week is Back!  2025 Registration Now Open!

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 NOVA Walk Week is Back!  2025 Registration Now Open!

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Get moving now to prepare for Spring 2025 NOVA Walk Week!

🚶‍♂️ NOVA Walk Week is Back!  April 7 – April 11, 2025 Registration Now Open! Join us for a week of walking, wellness, and community! Whether you’re on campus or in your neighborhood, seize moments for movement and invite other to join you. Hope to see you at one of our campus/ location Walks!

...and while you're at it...

💻 Check out NOVA’s Recreation Department selection of great Virtual Fitness/ Wellness Offerings. Classes included Soulful Stretch, Mind/Body (Yoga Mediation)  and more.

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Download the full 6-week training plan HERE.

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"We are so happy to see you here." MEC Student Success team members are all smiles after completing a group walk.

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Dearest Colleagues,

On behalf of the CATE and the OEWW, I welcome and applaud you for stepping toward the College's inaugural Couch to 5k, Your Way! event. Pushing oneself toward health goals is daunting, and committing time to self-care is courageous—if only courage felt exhilarating 100% of the time.

Instead, so often courage can feel like a pebble in your shoe. It can feel uncomfortable, frustrating, and perhaps even a bit like being right smack dab in the middle of learning something new. The very space where and time when you are tired and it is starting to get dark and maybe you want to turn backward to what is familiar and easy. And yet! Together we can stay the path. Pebble or not, discomfort or exhilaration: we can walk, roll, jog, swim, crawl, bike, horseback, and rock climb onward.

So let’s remind each other that we are doing this together, here. All along the six weeks and on this digital bulletin board, let's share our silly stumbles, the pebbles that feel like boulders, and the minutes we push ourselves that become our triumphs. Let's cheer each other on with playlists and hearts attached to colleagues’ posts. Let's move ever onward, Nighthawk Friends, and let's do it together boldly!

V/r, Emily Anne Miller

MEC Tutoring Services Coordinator

Wellness Campus Chair & Commonhealth Liaison

CATE Campus Captain

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WEEK 01

Day 1: Run 5 minutes, walk 1 minute. Repeat 3x.
Day 2: Rest or cross-train.
Day 3: Run 6 minutes, walk 1 minute. Repeat 3x.
Day 4: Rest.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3x.
Day 6: Rest or cross-train.
Day 7: Rest.

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Join Emily & Dahlia for the 5K Kick-Off Zoom! 2/28 @ 12PM :)

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Join Emily & Dahlia for the 5K Kick-Off Zoom! 2/28 @ 12PM :)

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Ready to move your way?

Join Emily and Dahlia along with others to kick-off this adventure together in style!

This Zoom provides an opportunity to learn more about the program and its mini meet-ups along the way, meet colleagues participating collegewide, and ask questions (e.g., how to adapt the program to your preferred mode of movement).

When? Friday, 2/28 @ 12 PM

How? Participate virtually via Zoom using the following access information:

Join Zoom Meeting

Meeting ID: 703 822 6569

Passcode: Wellness