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St. Helena Couch to 5k

Isabel Zebrick

A graphic image with the legs of four people walking dressed in purple and green with a yellow and green background with two white circles made of diagonal lines. White text underneath the legs reads, "St. Helena Couch to 5k". There are four logos underneath: the purple, gold and green LSU AgCenter logo with the text "Research Extension Teaching", the Healthy Communities logo in green text with a red apple and white background, the St. Helena Parish Hospital logo with a green and purple cross with purple text that reads "SHPH" and a stethoscope, and the St. Helena Economic Development foundation logo in green and brown text with two deer antlers on the sides and a green pine tree above the text.

Join us for the St. Helena Couch to 5K Program, a free, community‑focused walking and jogging series created to help participants gradually build endurance, improve cardiovascular health, and work toward completing a full 5K. This 35‑week program is open to all fitness levels. Whether you are just getting started or returning to regular physical activity, you will find encouragement and support every step of the way.

We begin walking at 7:30 AM, and we encourage everyone to arrive a few minutes early to stretch and warm up. Each week follows a simple, progressive plan that makes increasing your activity level feel achievable, sustainable, and enjoyable.

Before beginning any new exercise routine, please consult with your healthcare provider to ensure this program is appropriate for you. If you have questions, contact Isabel Zebrick, Nutrition and Community Health Agent, at izebrick@agcenter.lsu.edu or call our office at 225‑222‑4136.

This program is offered in partnership with the LSU AgCenter, Healthy Communities, the St. Helena Parish Hospital, and the St. Helena Economic Development Board Foundation. Together, we are committed to supporting a healthier and more active St. Helena Parish.

Come walk with us, connect with neighbors, and invest in your well‑being one step at a time.

Week Dates Location Theme Workout
1 March 2, 4, & 6th Greensburg Park Build the habit Walk for 30 minutes
2 April 6, 8, & 10th Greensburg Park Build the habit Walk for 30 minutes
3 March 9, 11, & 13th Greensburg Park Build the habit Walk for 30 minutes
4 March 16, 18, & 20th 5th Ward Add tiny jogs 14 minute walk, 1 minute jog, 15 minute walk
5 March 23, 25, & 27th 5th Ward Add tiny jogs 10 minute walk, 1 minute jog, 5 minute walk, 1 minute jog, 14 minute walk
6 March 30, April 1, & 3rd 5th Ward Add tiny jogs 10 minute walk, 2 minute jog, 5 minute walk, 1 minute jog, 13 minute walk
7 April 13, 15, & 17th Charlie Overton Park Small progress 10 minute walk, 2 minute jog, 5 minute walk, 2 minute jog, 12 minute walk
8 April 20, 22, & 24th Charlie Overton Park Small progress 10 minute walk, 3 minute jog, 5 minute walk, 2 minute jog, 11 minute walk
9 April 27, 29, & May 1st Charlie Overton Park Small progress 10 minute walk, 3 minute jog, 5 minute walk, 3 minute jog, 10 minute walk
10 May 4, 6, & 8th Greensburg Park Jog more, walk less 10 minute walk, 4 minute jog, 3 minute walk, 3 minute jog, 10 minute walk
11 June 8, 10, & 12th Greensburg Park Jog more, walk less 9 minute walk, 4 minute jog, 3 minute walk, 4 minute jog, 10 minute walk
12 May 11, 13, & 15th Greensburg Park Jog more, walk less 8 minute walk, 5 minute jog, 3 minute walk, 4 minute jog, 10 minute walk
13 May 18, 20, & 22nd 5th Ward Steady gains 8 minute walk, 5 minute jog, 3 minute walk, 5 minute jog, 9 minute walk
14 May 25, 27, & 29th 5th Ward Steady gains 7 minute walk, 6 minute jog, 3 minute walk, 6 minute jog, 8 minute walk
15 June 1, 3, & 5th 5th Ward Steady gains 6 minute walk, 7 minute jog, 4 minute walk, 7 minute jog, 6 minute walk
16 June 22, 24, & 26th Charlie Overton Park Shifting the ratio 6 minute walk, 8 minute jog, 3 minute walk, 7 minute jog, 6 minute walk
17 June 29, July 1, & July 3rd Charlie Overton Park Shifting the ratio 5 minute walk, 8 minute jog, 3 minute walk, 8 minute jog, 6 minute walk
18 July 6, 8, & 10th Charlie Overton Park Shifting the ratio 3 minute walk, 9 minute jog, 3 minute walk, 9 minute jog, 6 minute walk
19 July 13, 15, & 17th Greensburg Park Breakthrough 3 minute walk, 10 minute jog, 2 minute walk, 10 minute jog, 5 minute walk
20 August 17, 19, & 21st Greensburg Park Breakthrough 3 minute walk, 11 minute jog, 1 minute walk, 10 minute jog, 5 minute walk
21 July 20, 22, & 24th Greensburg Park Breakthrough 2 minute walk, 11 minute jog, 1 minute walk, 11 minute jog, 5 minute walk
22 July 27, 29, & 31st 5th Ward Jog with confidence 1 minute walk, 12 minute jog, 1 minute walk, 11 minute jog, 5 minute walk
23 August 3, 5, & 7th 5th Ward Jog with confidence 1 minute walk, 12 minute jog, 1 minute walk, 12 minute jog, 4 minute walk
24 August 10, 12, & 14th 5th Ward Jog with confidence 1 minute walk, 13 minute jog, 1 minute walk, 12 minute jog, 3 minute walk
25 August 24, 26, & 28th Charlie Overton Park Almost there 2 minute walk, 26 minute jog, 2 minute walk
26 August 31, September 2, & 4th Charlie Overton Park Almost there 1 minute walk, 27 minute jog, 2 minute walk
27 September 7, 9, & 11th Charlie Overton Park Almost there 1 minute walk, 28 minute jog, 1 minute walk
28 September 14, 16, & 18th Greensburg Park Final steps 29 minute jog, 1 minute walk
29 October 19, 21, & 23rd Greensburg Park Final steps 29 minute jog, 1 minute walk
30 September 21, 23, & 25th Greensburg Park Final steps 30 minute jog
31 September 28, 30, & October 2nd 5th Ward Run the full 30 30 minute jog
32 October 5, 7, & 9th 5th Ward Run the full 30 30 minute jog
33 October 12, 14, & 16th 5th Ward Run the full 30 30 minute jog
34 October 26, 28, & 30th Charlie Overton Park Own your 5K 30 minute jog
35 November 2, 4, & 6th Charlie Overton Park Own your 5K 30 minute jog
2/23/2026 6:35:25 PM
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