Couch to 5K Lean Out Challenge

Our Tuesday run club used to have 6 people. Now 60 to 70 show up every week. If you've been watching from the outside, thinking you'd slow everyone down, this is your way in.

6 weeks, starting October 26. We write your runs and workouts, check your calories every day, and on December 6 you run your first 5K with the whole club.

Save my spot $100 Virtual · $215 In-Person

The Couch to 5K Lean Out Challenge is a full 6-week transformation. You lose fat, get stronger, and run your first 5K.

The runs

Three easy runs a week.

Week 1. Run 1 minute at a time.
Week 3. Run 5 minutes at a time.
Week 5. Run 20 minutes straight.
December 6. Run your first 5K.

Outside the runs

Get stronger.Two short workouts a week. No gym needed.

Eat better.Log your food. We set your numbers.

Walk more.Extra credit. Burns more fat.

Weigh in Sundays.Post it in Discord. The crew's watching.

Pick how you join

Virtual

$100
One payment · 6 weeks
  • 6-week run and strength program
  • Calorie and protein targets set for you
  • Daily food log check-ins
  • Weekly weigh-in on Discord
  • Online Discord community
  • Graduation 5K · December 6
  • Train from anywhere
Join Virtual

In-Person

$215
One payment · 6 weeks
  • Everything in Virtual
  • 18 coached circuit classes at Dragon's Den
  • Tue 5 PM · Wed 6 PM · Thu 6 PM
  • Workouts scaled to your level
  • Hands-on form coaching
Join In-Person
One payment. Sign-ups close Saturday, October 24.
"A month ago I was at 190 pounds and weighed in at 185.5 tonight. Nothing easy, but we only get stronger."
Jose · LAC
"I hit a new PR today and ran 5 miles. I feel like I am getting faster, stronger, and more confident with my body."
Hannah · LAC

Alec

Head coach

National bench press champion.
Ran 54 miles on a track.
Personal trainer for 2.5 years.
Founder of LAC.

Terence

Circuit training coach

Dropped from 220 to 165 pounds.
Did it with bodyweight training and diet.
Personal trainer.
Co-coach of the Lean Out Challenge.

Questions people ask us

Do I need this to come to run club?

No. Run club is free and open to everyone. The challenge is for people who want a set plan, a clear goal, and coaches keeping them accountable.

I've never run before. Can I do this?

Yes. Week 1 is one minute of jogging at a time.

How much time does it take?

3 runs and 2 strength days a week, about 3 hours total. Runs are 25 to 40 minutes. Strength is about 30 minutes. Zone 2 cardio is extra credit. Friday and Sunday are rest days.

What if I miss a day or can't finish a week?

Pick up where you left off. Don't double up. If a week was too hard, run it again and tell us in Discord.

Is the 5K a real race?

It's our regular Sunday run club at Howarth Park. The loop is 3.5 miles. Stop your watch at 3.1 or finish the loop. Most beginners take 30 to 45 minutes.

Do I need a gym?

Not for Virtual. Bodyweight or two dumbbells at home is enough.

I'm not in Sonoma County.

Virtual works from anywhere. In-person classes are at Dragon's Den.

What happens after 6 weeks?

Keep coming to run club. Graduates get the first shot at training with us.

Your first 5K

Sunday, December 6, at 7:30 AM at Howarth Park. The whole club will be out there. We'll see you at the finish.

Save my spot