If you’ve always wanted to run a 5K but feel overwhelmed about where to begin, the Upward Running Couch to 5K Challenge is your perfect guide. This life-changing program is tailored for beginners, walkers, and anyone ready to take that first step toward crossing the 5K finish line. Whether you’re starting from zero or building on a walking routine, this program provides the expert guidance, tools, and motivation you need to make your 5K goal a reality.
Only 10% of the U.S. population have completed a 5K!
On average, runners take 8,000 steps to complete a 5K.
Over 250,000 runners have reached their goals with Upward Running. Join them today!
At Upward Running, we’re more than a running club—we’re a community with purpose. It’s about more than miles; it’s about encouragement, accountability, and growth. We meet you where you are and help you reach your goals. With trusted training and a supportive network, you’ll find strength and confidence every step of the way.
Ready to start your journey? Let’s run this race together!
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.
