Here is our classic Couch to 10k Training Plan!
It’s designed to get anyone – regardless of their background and ability – to complete a 10k run.
It’s split into two sections; the first 4 weeks build up to 5k length, then the second 4 weeks increase up to 10k.
Feel free to pause when you reach the 5k distance.
The plan is also designed for runners who don’t run continuously – if you’re more of a run/walk person, this plan is for you!
The Best Couch to 10k Training Plan
Who is it for?:
New runners looking to complete a 10k!
8 weeks (minimum).
Only progress to the next week when you are feeling comfortable to do so.
The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in.
Not convinced this is the plan for you?
How Many Days Per Week?:
The training plan features 4-5 days of training per week.
We’ve dialled this one in specifically for people with no prior running background.
It always helps if you’ve been running a little, or are active in other parts of your life, but neither of these are prerequisites.
Run / Walk
Struggling to continuously run the distances in the plan?
The plan already assumes a walk/run approach for the first few weeks; you can adjust the ratio of walking/running to suit your ability level.
Adopt a structured run/walk approach, and you’ll be fine.
Try this; run for 2 minutes, walk for 1 minute. Repeat.
If this is too much, increase the ratio so you’re walking more frequently.
As your body adjusts, you should find it easier to run more often than walk!
Each week includes a cross-training day; although these aren’t mandatory, I highly recommend them.
Cross training is meant to work on your cardiovascular health and strength some of the muscles weakened through running.
Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!
Long Runs In The Couch to 10k Training Plan
You should be factoring in one long, slow run every weekend. These runs are all about increasing your endurance gradually. Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.
Download The Training Plan Here
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