So you’ve decided to start running, good for you! I’m so excited to have you here. The Couch to 10K is a great goal to have. It’s even better to have a proper plan in place to keep you on track to achieve your first goal!
A 10K is just over 7 miles.. So how will you do it?
I’ve put together a 12 week training plan to help get you from couch to 10k. You can scroll down to see each week’s activities, or download the PDF version below.
Grab your couch to 10K plan
I’ve even mapped your 12 weeks so that 1 page has 2 weeks on it, so you’re printing half the paper! AND you’ve also got a “Done?” column so that you can tick off as you do every day, week and training session.
Written by Katie McDonald, 5th May 2025, Updated 8th September 2025
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