For Rob Fowler, participating in the Front Runners and Walkers of Fort Lauderdale’s (FRWFL) Couch to 5K program last year was more than a way to achieve his goal of improving his cardiovascular health — it gave him a sense of belonging.

“It's really helpful to have other people in the training with me that were in the same place that I was,” Fowler said. “I've only been out for two years, and Front Runners have been an absolutely integral part of me being able to find community. I can't tell you enough how much that has meant to me.”

The Couch to 5K is an annual free nine-week training program for runners, regardless of experience. FRWFL, an LGBTQ-friendly running group, hosts three sessions per week starting on Jan. 29.

Training sessions are Wednesdays at 7 p.m. at Holiday Park, Saturdays at 7:30 a.m. at Galleria Mall, and Sundays at 5 p.m. at Pride Center at Equality Park. Practices build runners-up to participate in Pride Center’s Rainbow 5K in late April.

Runners who keep up with the trainings get free registration for the 5K. FRWFL President Eric Runyan said if participants can’t make all the sessions, he encourages them to train on their own time so they’re prepared for the run.

Fowler, who is now preparing to run a half-marathon next month, said he encourages anyone on the fence about participating to give it a shot to see if it’s right for them.

“I would ask them what their goals were and what they're looking for, [but] I think it's good for anybody,” Fowler said. “I was not an experienced runner at the time, and it didn't seem like it was overwhelmingly difficult.”

For more information and a glimpse at what training sessions will entail, visit frwfl.org/couchto5k.