Couch to 10k
The 10k is a fantastic and exciting race, the perfect balance between speed and endurance. This plan is targeted for people who don't consider themselves a runner and would love to achieve running the full 10k distance! We believe with the right training and commitment this plan can help you achieve your goal! The couch to 10k training plan ideally involves committing to 3 to 4 weekly runs.
Program days explained:
Rest/Recovery/Cross-train days: On these days it is very important to take a load off your legs. Overtraining is one of the most common causes of injury. If you feel the need to do something on these days we would recommend Yoga, a strength program, a stretching routine or a non load bearing activity such as swimming. Its important to listen to our bodies so don't be afraid to take an extra rest day or repeat a week if you feel you need to.
Long runs: These will be weekly slightly increasing every week. These should be done at a comfortable pace. They will build your endurance and get your body used to longer runs whilst giving you the confidence that this goal is achievable.
Notes:
- Start each workout with a quick 5 min warm up walk.
- Don't stress yourself about the speed of these runs, the aim is to be able to keep running!
- These plans will be based on someone with a monday to friday job, the long runs will be done on sunday where you will have the most time. If you are like me and a shift worker where you don't always have the time every sunday dont stress! Simply move the plan forward 2 or 3 days to make it suit your needs.
- Missing a few runs during the training program is normal. Life happens! Don't stress about it. Listen to your body and trust your overall progress. However, if you miss 2-3 weeks or more of training it becomes tough. Consider adjusting goals or postponing your race. Ease back into training gently and remember that setbacks happen to everyone. You've got this!
Training plan
WEEK 1 -
Monday - Rest/Cross-train
Tuesday - 8 x 1 min run with 1.5 min recovery walk in between
Wednesday - Rest/Cross-train
Thursday - 10 x 1 min run with 1 min recovery walk in between
Friday - Rest/Cross-train
Saturday - Rest/Cross-train
Sunday - Long run - 12 min
WEEK 2 -
Monday - Rest/Cross-train
Tuesday - 6 x 3 min run with 1 min recovery walk in between
Wednesday - Rest/Cross-train
Thursday - 6 x 3 min run with 1 min recovery walk in between
Friday - Rest/Cross-train
Saturday - Rest/Cross-train
Sunday - Long run - 18 min
WEEK 3 -
Monday - Rest/Cross-train
Tuesday - 3 x 7 min run with 2 min recovery walk in between
Wednesday - Rest/Cross-train
Thursday - 3 x 7 min run with 2 min recovery walk in between
Friday - Rest/Cross-train
Saturday - Rest/Cross-train
Sunday - Long run - 24 min
WEEK 4 -
Monday - Rest/Cross-train
Tuesday - 3 x 9 min run with 1 min recovery walk in between
Wednesday - Rest/Cross-train
Thursday - 3 x 10 min run with 2 min recovery walk in between
Friday - Rest/Cross-train
Saturday - Rest
Sunday - Long run - 5k!
WEEK 5 -
Monday - Rest/Cross-train
Tuesday - 4 km run
Wednesday - 2 km run
Thursday - Rest/Cross-train
Friday - 4 km run
Saturday - Rest/Cross-train
Sunday - Long run - 6 km
WEEK 6 -
Monday - Rest/Cross-train
Tuesday - 4 km run
Wednesday - 2 km run
Thursday - Rest/Cross-train
Friday - 4 km run
Saturday - Rest/Cross-train
Sunday - Long run - 7 km
WEEK 7 -
Monday - Rest/Cross-train
Tuesday - 5 km run
Wednesday - 6 km run
Thursday - Rest/Cross-train
Friday - 4 km run
Saturday - Rest/Cross-train
Sunday - Long run - 8 km
WEEK 8 -
Monday - Rest/Cross-train
Tuesday - 5 km run
Wednesday - Rest/Cross-train
Thursday - 4 km run
Friday - Rest
Saturday - Rest
Sunday - Race day - 10k!
Disclaimer and Warning
The information and training plans provided on this website are intended for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new exercise program.
Important Warnings:
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Consult Your Healthcare Provider: Before beginning any exercise program, including the running training plans provided on this website, you should consult with your physician or a healthcare professional, particularly if you have any pre-existing health conditions, injuries, or concerns about your fitness level.
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Risk of Injury: Running and other forms of exercise carry inherent risks, including the risk of injury. By following the training plans on this site, you acknowledge and accept these risks. It is important to listen to your body and modify or discontinue any exercise that causes pain or discomfort.
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Individual Differences: The effectiveness and safety of the training plans may vary based on individual fitness levels, health conditions, and other factors. The plans are not tailored to individual needs and should not be considered a one-size-fits-all solution.
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Proper Technique: Ensure that you perform all exercises with proper form and technique to reduce the risk of injury. If you are unsure about the correct form, seek guidance from a qualified fitness professional.
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Modification and Adaptation: The training plans provided are general guidelines and may need to be adapted based on your personal needs, goals, and fitness level. Modify the plan as necessary to accommodate your individual circumstances.
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No Guarantees: Results from following these training plans will vary and are not guaranteed. The website and its creators make no warranties or representations regarding the effectiveness of the plans or any specific outcomes.
By using the training plans available on this website, you acknowledge that you have read, understood, and agree to these disclaimers and warnings. If you do not agree with these terms, please refrain from using the training plans provided.
For any questions or concerns about your fitness or health, please consult with a healthcare professional.
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10km Starter Program