🌱Perfect for Beginners

Couch to 10KLevel Up Your Running

Go from zero running experience to completing a 10K (6.2 miles) in just 12 weeks. Join thousands who've transformed from couch potato to distance runner with this proven, beginner-friendly program.

12
Weeks
3
Days/Week
10K
Goal

Get Your Free Couch to 10K Plan

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How the Program Works

A gradual, proven approach to building distance running fitness

Weeks 1-4: Walk to Run

Start with short running intervals mixed with walking breaks (60s run, 90s walk). Build your cardiovascular base gradually and safely.

Weeks 5-8: Build Endurance

Running intervals get longer while walk breaks get shorter. You'll run 5K continuously by week 6 and keep building from there!

Weeks 9-12: 10K Ready

Complete 50+ minute continuous runs and finish with your 10K graduation run. You're a distance runner now!

What You'll Achieve

  • Complete a 10K race (6.2 miles) with confidence
  • Run continuously for 60+ minutes
  • Learn proper pacing and race strategy
  • Build mental toughness for longer distances
  • Develop a strong aerobic base for future goals
  • Master the fundamentals of structured training

Perfect For

  • Complete beginners with zero running experience
  • People returning to fitness after a long break
  • Anyone who wants to skip 5K and go straight to 10K
  • Those looking for a structured, proven approach
  • Busy people who need an efficient training schedule
  • Anyone wanting to build a long-distance running habit

Program Features

More than just distance—develop your complete runner toolkit

Progressive Build

Weekly mileage increases systematically from 13 to 20+ miles per week

Tempo Workouts

Build lactate threshold and race pace with structured tempo runs

Recovery Focus

Built-in recovery runs and rest days to maximize adaptation

Race Prep

Final weeks include taper and race pace practice for peak performance

Sample Week Structure

See what a typical training week looks like

Monday
Walk/Run Intervals or Easy Run
Tuesday
Rest Day
Wednesday
Walk/Run Intervals or Easy Run
Thursday
Rest Day
Friday
Long Run (gradually building)
Saturday
Rest Day
Sunday
Rest or Optional Cross-Training

Frequently Asked Questions

Everything you need to know about the Couch to 10K program

Ready to Start Your Distance Running Journey?

Get your free Couch to 10K plan now and become a distance runner in just 12 weeks!