How It Works

•Duration: 12 Weeks

•Workouts: 3 Days Per Week

•Suggested Days: Mon/Wed/Fri or Tue/Thu/Sat

Whether you’ve never run a day in your life or you’re getting back on track — this plan meets you where you are.

Not ready to run?

Walk it out. Stay consistent. Keep moving.

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Your 12-Week Journey

Week 1

Run 1 min / Walk 1.5 min × 8

Total: 20 min

Week 2

Run 1.5 min / Walk 2 min × 6

Total: 21 min

Week 3

Run 2 min / Walk 2 min × 5

Total: 20 min

Week 4

Run 3 min / Walk 2 min × 4

Total: 20 min

Week 5

Run 5 min / Walk 3 min × 3

Total: 24 min

Week 6

Run 8 min / Walk 3 min × 2

Total: 22 min

Week 7

Run 10 min / Walk 2 min × 2

Total: 24 min

Week 8

Run 12 min / Walk 1 min × 2

Total: 26 min

Week 9

Run 15 min / Walk 1 min × 1

Total: 16 min

Week 10

Run 20 min (no walk)

Total: 20 min

Week 11

Run 25 min (no walk)

Total: 25 min

Week 12

Run 30 min (no walk — ~5K)

Total: 30 min

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Stay Locked In

Start with intention

Always warm up and cool down with a 5-minute brisk walk.

Pace yourself

This isn’t about speed — it’s about consistency. You should be able to talk while you run.

Honor your rest days

Recovery is part of the process.

Listen to your body

If a week feels too hard, repeat it. No pressure — just progress.

Stretch with purpose

Dynamic stretches before. Static stretches after.

Focus on hamstrings, quads, calves, core, and back.

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This Is Bigger Than Running

This is about showing up.

This is about discipline.

This is about becoming who God called you to be — in every area of your life.

You’re not just training your body…

you’re strengthening your mindset.

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Let’s Finish Together

We’re not just starting a challenge…

we’re building a culture.

Invite somebody.

Stay accountable.

Show up.

And in 12 weeks…

we cross the finish line together at our 5K Walk/Run on July 11, 2026!