Get Ready for the 14th Annual Crimson Couch to 5K

April 5, 2024!

The 2024 Crimson Couch to 5K training program will begin February 25 and end with the 5K race on Friday, April 5th at 7PM. Race participation is not required for program credit, however it will be a great way to test your fitness and celebrate your hard work throughout the program.

5K Race Registration

Join the Crimson Couch to 5K training program (qualifying WellBAMA program) to prepare for the 5K race and reach those fitness goals! The program, only available to UA faculty and staff, begins on February 25th and registration is now open on the MoveSpring App.

New this 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. Don’t worry, if you follow your program, you will reach the 900 active minutes!

You have until Friday, March 1st to join one of the three programs in MoveSpring.

Training Program Kickoff:

Join us for the training program kickoff event on Monday, February 26th, 10AM-1PM at the Student Center to grab your training swag and resources and get a free foot analysis from Fleet Feet!

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 and we will do our best to accommodate you.

Not ready to run, but still want to be involved?

We need volunteers to help with our race packets, set up, clean up, and of course bring the high energy during the race along the route and at the water station! See more details and sign up for any responsibility that interests you. We’d love your help!

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:

Crimson Couch to 5K Route Map

Frequently Asked Questions

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

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.


Check out some highlights from last year!


2023 Race Results

Thank you to our sponsors: BCBS of Alabama, University Medical Center/CCHS, University Recreation, Physiolete, Wagner’s Runwalk, SupeStore, Bars & Stripes, Orangetheory Fitness, Painted Lotus Yoga & Wellness, 9 Rounds Kickboxing Fitness, Lynda Kees Massage Therapy.

Interested in supporting our event? Email to learn how you can help. 

Questions? Contact our office:

Phone: 205.348.0077  |  Email: