Running
Couch to 10K Finish
Beginner 10K completion with controlled long-run growth. Twelve weeks, 3 to 4 runs a week.
- Distance
- 10K
- Length
- 12 weeks
- Runs per week
- 3–4
- Level
- Beginner
- Goal
- Finish
Who it's for
You are new to running, or starting again after a long break. It gets you to the finish of your first 10K.
How the weeks work
It runs for twelve weeks with 3 to 4 runs in each.
If life gets in the way you can stretch it to 20 weeks, or tighten it to 10 if you are already fit.
The last 10 days are a taper: less running, a little intensity, so you start the race fresh.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
- Run-walk sessions: run for a set time, walk until your breathing settles, then go again. The running stretches get longer each week.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
Setting your paces
Start with a 5K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Repeat a week if it felt hard. Moving on too early is the most common way to get hurt.
- Walking is part of the plan, not a sign you are doing it wrong.
- Soft, flat routes are kinder on your legs while they adapt.
