{"id":3563,"date":"2024-07-19T18:24:11","date_gmt":"2024-07-19T18:24:11","guid":{"rendered":"https:\/\/abujarunclub.com\/new\/?page_id=3563"},"modified":"2024-08-03T11:57:09","modified_gmt":"2024-08-03T11:57:09","slug":"couch-to-5k","status":"publish","type":"page","link":"https:\/\/abujarunclub.com\/new\/couch-to-5k\/","title":{"rendered":"Couch to 5k"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"3563\" class=\"elementor elementor-3563\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4d215e6 e-con-full e-flex e-con e-parent\" data-id=\"4d215e6\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-70fc9ae elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"70fc9ae\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"\">Congratulations on choosing the activity of walking and running! Exercising on a regular basis is one of the best habits you can acquire.<\/p><p class=\"sqsrte-small\">Research has revealed that there are several positive effects of exercise on our physical and mental health.<\/p><p class=\"sqsrte-small\">Exercise like walking and running can also improve:<br \/>\u25a0 Immune function<br \/>\u25a0 Cholesterol levels<br \/>\u25a0 Cardiovascular function<br \/>\u25a0 Respiratory function<br \/>\u25a0 Glucose tolerance<br \/>\u25a0 Self-esteem<br \/>\u25a0 Mood<\/p><p class=\"sqsrte-small\"><b>Daily physical activity and regular exercise can reduce the risk of:<\/b><\/p><p class=\"sqsrte-small\">\u25a0 Premature mortality<br \/>\u25a0 Coronary heart disease<br \/>\u25a0 Hypertension<br \/>\u25a0 Certain cancers<br \/>\u25a0 Osteoporosis<br \/>\u25a0 Diabetes<br \/>\u25a0 Obesity<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-acfaf9b e-flex e-con-boxed e-con e-parent\" data-id=\"acfaf9b\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-507a9cf e-con-full e-flex e-con e-child\" data-id=\"507a9cf\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a38bd43 elementor-widget-tablet__width-initial elementor-widget elementor-widget-image\" data-id=\"a38bd43\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/paystack.com\/pay\/arcers-couchto5k\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"536\" height=\"593\" src=\"https:\/\/abujarunclub.com\/new\/wp-content\/uploads\/2024\/07\/Capture.png\" class=\"attachment-medium_large size-medium_large wp-image-3361\" alt=\"\" srcset=\"https:\/\/abujarunclub.com\/new\/wp-content\/uploads\/2024\/07\/Capture.png 536w, https:\/\/abujarunclub.com\/new\/wp-content\/uploads\/2024\/07\/Capture-271x300.png 271w\" sizes=\"auto, (max-width: 536px) 100vw, 536px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa4d3e0 e-con-full e-flex e-con e-child\" data-id=\"fa4d3e0\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-31d7a3e elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"31d7a3e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"\">Making the commitment to train for an endurance event such as a 5K, or 10K, is one that you will not regret. We did some good research and put together this 7-week plan to train your body and mind for your 5k and 10k running event.<\/p><p class=\"\">We have provided a full overview of the program with the details of Week 1 to easily save and do on your own. This plan is designed such that it is easy to understand and follow.<\/p><p class=\"\"><strong>For the full 7-week details<\/strong>\u00a0please click\u00a0<a href=\"https:\/\/paystack.com\/pay\/arcers-couchto5k\"><strong>HERE<\/strong><\/a>. This comes at a fee. So lace up your shoes, get fired up, and let the training begin!\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Congratulations on choosing the activity of walking and running! Exercising on a regular basis is one of the best habits you can acquire. Research has revealed that there are several positive effects of exercise on our physical and mental health. Exercise like walking and running can also improve:\u25a0 Immune function\u25a0 Cholesterol levels\u25a0 Cardiovascular function\u25a0 Respiratory [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-3563","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Couch to 5k - Abuja Run Club<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abujarunclub.com\/new\/couch-to-5k\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Couch to 5k - Abuja Run Club\" \/>\n<meta property=\"og:description\" content=\"Congratulations on choosing the activity of walking and running! 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