The 14th Annual Crimson Couch to 5K was April 5, 2024!

Thank you to all our participants, volunteers, and sponsors for such a wonderful and fun event! See all the highlights and results below.

Highlight Reel

2024 Race Results

The Crimson Couch to 5K training program (qualifying WellBAMA program) is now finished for the year. Check out the program details from this year and come back early 2025 to join next year!

3 training programs to choose from:

Crimson

This training plan is perfect for those new to a walking program that want to be more consistent with their exercise. If your goal is to walk and complete the 5K this is the program for you! See preview of Crimson Training Plan.

Champion

This training plan is for anyone who may have a consistent exercise routine and have some experience running. If your goal is to walk or run the 5K in a specific time, this program is for you! See preview of Champion Training Plan.

Legend

This training plan is perfect for those who have experience running and have completed a 5K in the past. If your goal is to run the entire 5K in a specific time, this program is for you! See preview of Legend Training Plan.

Choose the program that most aligns with your fitness level and 5K goals. If you’re not familiar with MoveSpring yet, you can read more about it and set up your free account. Once you’re set up in MoveSpring, all tracking for your program will be done through the app*. Participants must complete and track at least 900 active minutes during the 6 weeks to receive program credit toward WellBAMA Rewards. If 900 minutes sounds like a lot, don’t worry it’s only 30 short minutes of moving 5 days a week for the 6 weeks of training.

Program Guide

Also new this year, there is no team component in MoveSpring. Leaning on your support and holding each other accountable is still extremely important! Keep track of your coworkers and friends by adding each other as friends on MoveSpring. See how to add friends help article for assistance.

*If you do not wish to use the MoveSpring app for capabilities or privacy reasons, please reach out to us at wellness@ua.edu and we will do our best to accommodate you.

MoveSpring Tutorial

How to Add Manual Activity

How to Convert Activity

How to Add Friends Article

How to Add Manual Activity on Desktop Article

Additional Exercise and Training Resources:

Start each day of activity with a dynamic warm-up then after your workout, take 5 minutes to cool down and recover so you can come back stronger tomorrow!

Dynamic Warm-Up 5-Minute Cool Down

Crimson Couch to 5K Route Map

Frequently Asked Questions

What if I don't have a fitness tracker?

No problem! If you have a smartphone, you’ll have the option to connect the Apple Health App or the Google Fit App as your device. Or you may select Manual Entry as your device to enter totals directly within the MoveSpring app.

What if I miss a day or even a week of syncing?

To ensure that all your step data is captured and you’re scored correctly in the program, try to sync at least every 3 days. The MoveSpring app will pull in totals from your device up to 30 days prior. Manual Entry users will have access to edit the current date and the past 4 days (5 days total), so make sure to check in regularly!

What if I don't have a smartphone?

You can still log your steps manually on the MoveSpring web app. Just be sure to select Manual Entry as your device when prompted during registration.

Is there a cost to the program?

Nope! Both the program and app are free to all benefits-eligible UA employees.

Does joining the program mean I'm automatically signed up for the 5K event on April 5?

No, the event is separate from the program and requires its own registration – all community members (including spouses and children) are encouraged to participate in the event. Register for the 5K event.

Does signing up for the event mean I'm automatically in the program?

No, the only way to join the program is to choose the training plan you want to participate in and join through the links at the top of this webpage or through your Wellness Portal. Only benefits-eligible UA employees can participate in the 6-week training program.

How does MoveSpring track active minutes?

Depending on the technology in your wearable device, your MoveSpring app may automatically enter your active minutes. If you are using the Apple Health App, you will have to enter your active minutes in the MoveSpring app manually.

I connected the Apple Health app, but I don't see by active minutes in MoveSpring. Why?

The Apple Health app is the only device that does not track active minutes at all. If you’re using the Apple Health app to track your activity, it will send MoveSpring zeros for active minutes. You will be able to use the Edit Activity button in the MoveSpring app to credit your active minutes directly into the app. Click here for more information on how to credit your minutes.

What if MoveSpring isn't logging my minutes or steps correctly?

Contact MoveSpring support to report your issue and get help. To contact MoveSpring support in the mobile app, tap the menu bars at the top left corner of the dashboard and then tap the green Message support button at the bottom of the utility panel. On web, click the blue chat icon at the bottom right of the screen. You can also reach the MoveSpring support team at: help@movespring.com

MoveSpring support is online during standard business hours: Monday – Friday, 9am – 5pm, Central US time. If reaching out during off hours, support will respond as soon as possible when back online.

Click here for more detailed instructions on how to reach out to MoveSpring support.

Crimson Couch to 5K

The 14th Annual Crimson Couch to 5K was April 5, 2024!

Highlight Reel

The Crimson Couch to 5K training program (qualifying WellBAMA program) is now finished for the year. Check out the program details from this year and come back early 2025 to join next year!

3 training programs to choose from:

MoveSpring Tutorial

Additional Exercise and Training Resources:

Tips and Technique

Stretching and Injuries

Nutrition and Hydration

Gear and Accessories

Crimson Couch to 5K Route Map

Frequently Asked Questions

Thank you to our sponsors!

Interested in supporting our event? Email wellness@ua.edu to learn how you can help.