This supportive, beginner-level course is designed to take you from walking to running a 5K in just 10 weeks. Whether you're starting from scratch or returning after a long break, you’ll build endurance at a sustainable pace.
With three workouts per week and uplifting tools like affirmations, visualizations, and reflection prompts, this course is more than just a running plan — it’s a full-body, full-heart reset.
Start your journey with gentle run/walk intervals and the confidence that you can do hard things. This week is all about consistency, connection, and trusting your first step.
Build momentum as you increase your running time and settle into a steady movement routine. This week encourages gratitude, breath awareness, and small wins.
Your strength is growing! This week’s longer intervals challenge your stamina while helping you reframe discomfort as progress. You’ll feel your foundation getting stronger.
This week may feel harder — and that’s a good thing. You’re adapting. Use the tools you've gained to stay steady through challenge and take pride in your mental resilience.
You’re halfway there! This week brings your longest runs yet and a powerful reminder of how far you’ve come. Visualize success and let your progress fuel your next steps.
You’re not just running — you’re running strong. This week sharpens your endurance and mindset with longer intervals and a deeper focus on rhythm, recovery, and self-talk.
Let this be the week you say, “I can do this.” You’ll take on your longest continuous runs yet, learning how to hold steady when things get tough. You’re more than capable.
You’re not just finishing a program — you’re stepping into a new identity. This week is about claiming the title: runner. Run with pride, purpose, and self-recognition.
Your race is in sight. Use this week to rehearse, reflect, and prepare. You’ve built the body and mindset of a finisher. Now, it's time to trust the process and power forward.
Celebrate your 5K and everything you've become along the way. This week is about honoring the journey, reflecting on your growth, and deciding what’s next — because you're just getting started.