Couch to 5k Christian Fitness

FREE Couch-to-5K Running Program (12 Week)

So you’re ready to tackle a 5K? You’ve come to the right place!

Here is your 12 week plan for going from the couch to running a 5K. The running plan we’re providing 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.

So there you have it! A very accessible running plan for anyone who hasn’t done much running.

If you have any questions, let us know. We know you can do this.

And more importantly, God knows you can do it!

Download FREE Couch-to-5K Training Program