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...