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

Comments 8

  1. Hello!

    I am inquiring about how I can become a certified run coach?!
    I have ran several marathons & mentored TNT
    I have an interest to bring this to my church!
    Thank you in advance

    1. Hi Kristy… I’ll have my wife email if that’s ok. She’s the running Guru in the family (and certified running coach).

  2. Hi! I am hoping to start a training program at a college. I was wondering if you would be okay with me using your program? Is there a copyright on your 5k training program? Thank you!

  3. Good Morning. I found your 5K Training Program (12 Week) on-line last night. I’m looking forward to starting the program. However, I have one question before I begin. At what intensity are the run:walk ratios performed during training?

    1. Sorry for the delay.

      It depends on your current level of fitness and current pace. If you are a beginner then for the do the walks at a brisk pace that increases your heart rate and do the runs at a conversational pace (you can talk to someone else while running). If you are already running then you can do intervals on one run, tempo run on the other, and conversational pace on the long run. Interval and tempo run pace needs to be determined based on current fitness level and pace.

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