Level Up Your Running

Conquer the
10K Distance in 12 Weeks

Ready for the next challenge? Our 12-week program takes you from 5K to 10K with smart, injury-free progression tailored to your goals.

5,000+ Grads

Double Your Distance

100% Free

Get Your Free Couch to 10K Plan

Fill in a few quick details and get your personalized training plan instantly—no credit card required!

Plan Name

Give your plan a name that motivates you

Units Preference

Choose your preferred distance units

Start Date (Optional)

When do you want to start? Defaults to today

Preferred Long Run Day

Which day works best for your weekly long run?

Get FREE AI Personalization (Recommended)

100% Free • Safer workouts • Better results

Generic Plan Warning

Without your personal information, you'll receive a generic template that may not suit your age, fitness level, or injury history. Adding details helps create a safer, more effective plan tailored to you.

Providing your information allows our AI to tailor the plan to your age, fitness level, and injury history—completely free. This helps prevent injuries and improves your chances of success.

Age(for safety)

Weight (lbs)

Height (inches)

Current Fitness Level

Briefly describe your current fitness level

Previous Injuries (If any)(prevents re-injury)

Our AI will modify workouts to protect vulnerable areas and suggest safer alternatives

I accept the medical disclaimer *

This training plan is for informational purposes only and not a substitute for professional medical advice. Consult a healthcare provider before starting any exercise program, especially if you have pre-existing conditions, are over 40, or haven't exercised recently.

No credit card required • Instant access • 100% free

Weeks to 10K

Min/Session

Days/Week

Rec. Base

The Road to 10K

A structured approach to doubling your distance without injury.

Weeks 1-4

Building Endurance

We start by extending your running intervals. If you can run 5K, we'll help you get comfortable staying on your feet for longer periods.

Weeks 5-8

Increasing Distance

Mid-program is where the magic happens. You'll tackle longer continuous runs and start feeling like a true distance runner.

Weeks 9-12

Race Ready

The final phase focuses on confidence and stamina. You'll be fully prepared to crush your 10K goal.

Why Go Further?

Pushing your limits brings rewards that go far beyond the finish line.

Double the Distance

Go from 5K to 10K safely with our structured progression.

Aerobic Capacity

Significantly boost your endurance and cardiovascular health.

Mental Toughness

Learn to push through barriers and find your runner's high.

Injury Prevention

Smart volume increases protect your joints as you add miles.

Race Strategy

Learn pacing and fueling strategies for longer events.

Lifetime Fitness

Build a foundation for half-marathons and beyond.

Common Questions

Answers to help you decide if this is the right step for you.

Ready to Go the Distance?

Join thousands of runners who have successfully leveled up to 10K. Your journey starts today.

Conquer the 10K Distance in 12 Weeks