Made for Beginners
This program is designed for true beginners. We start where you are and build step by step.
Training Starts Monday!
Join runners from across the country virtually inside the RunClub App for a 12-week journey from the couch to 3.1 miles.
Train with purpose, encouragement, and a community cheering you on every step of the way — all leading up to a graduation race of your choice.
Use code UR2WKFR for 2 weeks free when you join today!
WHAT IS THE
This program is designed for true beginners. We start where you are and build step by step.
A 12-week plan that takes you from the couch to crossing a 5K finish line.
We provide all the training plans—right inside the RunClub App, with built in voice prompts for the first 12 weeks!
Choose a membership that fits your journey. Cancel anytime.
Get an inside look at the structure, philosophy, and community that make our 5K Challenge program so impactful. Inside this 12-page Playbook, you’ll find:
See how our community trains together — physically, mentally, and spiritually — to go the distance.
FAQ
Beginner-friendly answers about the journey from the couch to a 5K finish line.
Your 12-week journey from the couch to 5K begins Monday — and we’re so excited to see you take the first step! Over the next 12 weeks, you’ll build endurance, grow in confidence, and run farther than you ever thought possible — one workout at a time.
Whether your goal is simply to cross the finish line or to reach a new personal best, this program will guide you every step of the way. And you won’t be doing it alone — you’ll be part of a community of runners across the country who are choosing to do hard things and grow in faith together.
You’ll want to start thinking now about your graduation race — the marathon you’ll train toward. Below, we’ve included a website we recommend for finding races near you.
If you need help picking one out or aligning your training timeline, let us know — we’re here to help you find the perfect fit!
At Upward Running, there’s more than just running going on here—it’s about purpose, growth, and community.
While the Couch to Marathon program is built for beginners, Upward Running offers training plans for every level—from walking to advanced marathon programs. Whether you’re lacing up for your first 5K or chasing a new PR, you’ll find trusted guidance and a supportive community with you every step of the way.
Ready to start your journey? Let’s run this race together!
For as little as 27 cents a day, you can track your runs, follow your plan, and stay connected with the Upward Running community—all in one app. Every mile, every message, and every moment of progress lives right inside the RunClub App.
From walkers and beginners to seasoned marathoners, our step-by-step plans are built to help you grow with confidence. Whether your goal is your first 5K or a new PR, you’ll find a plan that meets you where you are.
There’s more than running going on here. You’ll be surrounded by like-minded runners and walkers who inspire, support, and keep each other accountable every step of the way.
Receive weekly devotionals and Bible verses to encourage your heart and strengthen your faith as you train—reminding you that running is about more than just miles.
Learn from experienced coaches with tips on form, pacing, injury prevention, gear, and race-day strategy—so you can train smarter, not just harder.
Get access to premium apparel and accessories made for the journey—because we can never say no to a good hoodie.
Get 2 Weeks Free — Use Code UR2WKFR
I started the program last December with high blood sugar and cholesterol. This month’s tests showed my blood sugar is now normal, and my cholesterol is cut in half and improving! The Holy Spirit leads us in hard things, and I’m so thankful for this journey—it’s my motivation to keep working hard each week!
Today was a dream come true! I completed my first half marathon. With God’s encouragement and an amazing support team, I pushed through half marathon training, and today was my graduation race! Running wasn’t always my thing, but I’m so grateful for this journey with my family and community! Truly a day to remember!
Ten years ago, my wife and I committed to living fully. We found this community and took our first mile. Since then, we’ve gone through the 5K, 10K, half, and full marathon training, strengthened by incredible support. Today, we run, worship, and live life to the fullest, thankful for Jesus and this community.
Finished my first 10K this morning, and even surprised myself with a faster pace than expected! Along the way, I tried to encourage other runners, inspired by the support I’ve found in Upward Running. This program has given me the foundation to get off the couch and use running as a way to share the gospel.
Get 2 Weeks Free — Use Code UR2WKFR
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