Starting a Couch-to-5K at work with co-workers: how to make it a success?

My office has 700 people working in it. Occasionally someone with running as a hobby starts a running group for co-workers. They run during lunch break or after work. But these groups usually attract athletic people and if you’re not very determined or athletic, like me, you can’t keep up and soon drop out.

That is why I want to start a couch-to-3K program for women only (we run slower then the men) and with a less ambitious goal.

Does anyone know how to make such a group a success?

Should we run together as a group? What to do with stragglers?
Or start at the same point and let everyone catch up in their own pace?

Run during winter? Rain? Heat?

During lunch hour? After work? We have showers at work, but still, who wants to shower mid-day and have limp hair and no make-up all day?

Once a week? Twice? What days of the week? I’m thinking Monday and Friday after work, so between 5 and 6 o’clock.

Use headphones with an app/music/coaching program?

Have a designated organizer, or put a different person in charge every time?

Should people be able to drop in and out at will, or is it better to ask a commitment ?

Should we work towards a certain goal, For instance, a local 3K run at a certain date?

How long do these groups usually last?

There is such a thing as shooting too low, and 3k probably is. I know some pretty seriously out-of-shape, overweight men and women who have easily completed the Couch to 5k program, so I’d stick with the regular program. Plus, I’ve never seen a 3k race before, though I’m sure they exist somewhere.

Don’t ask for a commitment, just run with whoever shows up. Rain, cold, snow… the runners who want to go in that weather are free to do so. People are motivated differently, and you don’t want to scare people off by being overly serious about how the group functions. Have fun with it, and let everyone go at their own pace. Some may start the program when you’re halfway through. It’s the support group that’s important.

Obligatory link to The Long Walk by Richard Bachman (A.K.A. Stephen King)

Just because women are slower(poor excuse :D), there’s no reason not to go for the full 5K. And I’ve never seen a 3K race on the roads. On the track, you have the 3,000 steeplechase but even the women run the 5,000 on the track.

If you have enough participants, there should be natural pairing up by pace. Otherwise, either some will have to deal with running alone or you could implement a buddy system.

Run in all weather though rain is optional depending on frequency where you live. Maybe an indoor option if needed.

You should have a designated organizer, depending on a different person each week will be a mess. A deputy should be appointed.

The first few weeks are short enough that running on a track is viable - and you should be able to find them indoors or outdoors depending on the weather. Stragglers won’t matter in that case since you’re all pretty much in the same location. Stick to the schedule and keep running! Don’t get caught up in socializing while exercising in the first few weeks. Do the runs required by the program and then chat and have fun afterwards. Chatting during longer runs is fine and breaks the tedium but wait until you’re running at least 20 minutes on your own first.

Find a 5K that’s a reasonable distance into the future and get people committed to doing it. Having a goal is always motivating and then keep at each other to show up and keep running. It gets easier and eventually it gets fun - but it won’t ever get easier if you don’t run several times per week. Just keep the pace reasonable and listen to what your body says. And keep running! I can’t stress that enough