PILOT MOUNTAIN — Everyone may not be in shape to run 5 kilometers, but that shouldn’t stop them from trying to participate in the third-annual October 5K trail 5k walk/run.

The trainers at the Armfield Civic Center want to make sure anyone wanting to take part in the walk/run is ready.

This week begins the Couch to 5K program at the civic center, an eight-week program designed to get people off the couch and ready to hit the trail by the fall.

While classes began last night, Kasey Summers, fitness director at Armfield, said it isn’t too late to join the program.

“It is an eight-week program, but we can extend it an extra week if they need it,” she said.

Classes will meet three days a week, but those taking the class can come to just one a week, or all three a week, whatever they feel they need. The schedule is Tuesdays at 6 p.m., Fridays at 9 a.m. and Saturdays at 9 a.m.

“We are going to run the trail at Armfield, and maybe do the greenways in Mount Airy and try some other courses,” Summers said.

“It starts out very slow. The first class will probably be 20 minutes and we’ll build up to 30 to 45 minutes,” she said. “An average runner does their first 5K in 30 to 45 minutes.”

She said the first classes will include a five minute warm-up, then jogging 90 seconds, walking 60 seconds and then repeating that routine.

The cost for the eight-week program is $30 for Armfield members, and $45 for nonmembers. Those prices include the $20 registration fee for the Fall 5K Trail Walk/Run in Oct. 6 as well as an event T-shirt.

“We’re really excited about the 5K this year, and we are already accepting registrations,” said Summers, who noted that those wanting to register can do so at www.pilot5ktrailrun.com or active.com or by filling out a form at the center.

The race begins at 9 a.m., with morning-of registration beginning at 7:30 a.m.

“It is a true trail run, and it incorporates a killer hill with a 22-percent incline, over gravel and through grass,” she said.

The race is a run/walk, she emphasized. “We have a man who’s been doing it every year, and he’s 81 and completes it. If he can do it, anyone can do it.

“It is a challenge for all fitness levels and all ages, and kids under 16 are welcome if they are accompanied by an adult,” Summers said.

There will be a monetary prize for the best overall male and female, and medals will be awarded for the other age groups.

Reach Wendy Byerly Wood at wbyerly-wood@heartlandpublications.com or at 719-1923.