Free Couch to 5K 8 Week Training Christian Fitness

FREE 5K Running Program (8 Week)

If you’re wanting to run a 5K and aren’t sure where to start, you’re in good hands.

We have created an 8-week training plan for for running a 5K. This plan is for runners with a decent 2 mile base, meaning they can run 2 miles without issue.

If you don’t have a good base or even if you do, but want to take more time in your training, we also have a 12-week Couch-to-5K training plan you can follow.

The 8-week 5K training plan below is a run/walk plan. Here’s how it works:

Each run day, you’ll have a run-to-walk ratio to use. A ratio of 1:5 means you would run 1 minute and walk for 5. You’d then repeat this ratio until that day’s mileage is complete. A ratio of 2:3 means you would run for 2 minutes and walk for 3. And so on.

Notice, you’ll only use one ratio per workout.

Over the course of your training program, your ratios will transition from more walking than running to more running than walking. Eventually, we want you to be using a 5:1 ratio, running for 5 minutes and walking for 1. This is a great ratio to maintain going forward for any mileage or time goal. There are many benefits to a run/walk program. For more information, check out Jeff Galloway’s book The Run-Walk-Run Method.

You will also notice that we encourage some form of cross-training on some of your non-running days. Cross-training activities that either work different muscles than you use on your running days or work them in different ways. Strength training is an excellent option.

You could also consider swimming, yoga, core training, pilates, and a host of other options. But our first choice for your cross-training days would be strength training. Visit our Strength-Centric Workout and Total Conditioning Workout pages for some great cross-training options.

That’s it. That’s all there is to it.

Just think, 2 short months from now, you’ll show up for race day. Fueled by pasta and adrenaline, you’ll start pounding the pavement. Your training is behind you. The finish line ahead.

Give praise to the Father as you run in such a way to get the prize.

Download FREE 5K Training Program (8 Week)