Runners training together
Free With Every Registration

Couch to 5K in 8 weeks

Your VALOR 5K registration includes free access to our 8-week Couch-to-5K training program — built to help runners of every experience level arrive at race day feeling confident and prepared.

The Program

Your training includes:

01

An easy-to-follow 8-week plan

A clear, structured Couch-to-5K progression — no guesswork, just a simple plan that builds week by week from your first easy session to race-ready.

02

Weekly coaching emails

Training tips, encouragement, and race preparation delivered to your inbox every week, so you always know what's next and why it matters.

03

Weekly group run meet-ups

Train alongside other VALOR runners for accountability and community — the miles go easier together.

04

Practical guidance that lasts

Learn to train smarter and recover well, so you cross the finish line with confidence — and keep running long after race day.

The 8-Week BuildCouch → 5K
W1
W2
W3
W4
W5
W6
W7
W8
5K

Each week builds on the last — steady, gradual progress from your first easy session to race day.

Your Coach

Led by Scott Shortmeyer.

Scott is a certified Functional Health Practitioner (FDNP), an experienced endurance coach, and the host of the Rest & Recovery Podcast. Whether you’re training for your very first 5K or building a stronger foundation, this program meets you where you are.

FDNP CertifiedEndurance CoachRest & Recovery Podcast
Scott Shortmeyer, VALOR 5K training coach
How It Works

Three steps to the start line.

01

Register for the VALOR 5K

Sign up for the 5K or the 1 Mile Fun Run — the training program is included free with every registration.

02

Open your confirmation email

Your registration confirmation includes instructions for activating your free training program.

03

Start week one

Follow the plan, watch for your weekly coaching email, and join the group runs. Race day will take care of itself.

Sign Up & Train Free→

After registering, your confirmation email will include instructions for activating your free training program.

VALOR 5K

The VALOR 5K is a ministry of Love Church.
14370 Lee Highway, Gainesville, VA 20155

© 2026 VALOR 5K. All rights reserved.