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.
Download 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.
Week 1
- Monday: Walk 30 mins
- Tuesday: Rest
- Wednesday: Walk 30 mins
- Thursday: Rest
- Friday: Walk 30 mins
- Saturday: Rest
- Sunday: Walk 30 mins
Week 2
- Monday: Walk 5 min / Run 1 min x 6
- Tuesday: Rest
- Wednesday: Walk 5 min / Run 1 min x 8
- Thursday: Rest
- Friday: Walk 5 min / Run 1 min x 6
- Saturday: Rest
- Sunday: Walk 5 min / Run 1 min x 8
Week 3
- Monday: Walk 5 min / Run 1.5 min x 6
- Tuesday: Rest
- Wednesday: Walk 5 min / Run 1.5 min x 8
- Thursday: Rest
- Friday: Walk 5 min / Run 1.5 min x 6
- Saturday: Rest
- Sunday: Walk 5 min / Run 1.5 min x 8
Week 4
- Monday: Walk 3 min / Run 3 min x 5
- Tuesday: Rest
- Wednesday: Walk 3 min / Run 3 min x 6
- Thursday: Rest
- Friday: Walk 3 min / Run 3 min x 5
- Saturday: Rest
- Sunday: Walk 3 min / Run 3 min x 6
Week 5
- Monday: Walk 2 min / Run 5 min x 4
- Tuesday: Rest
- Wednesday: Walk 2 min / Run 5 min x 5
- Thursday: Rest
- Friday: Walk 2 min / Run 5 min x 4
- Saturday: Rest
- Sunday: Walk 2 min / Run 5 min x 5
Week 6
- Monday: Walk 1 min / Run 8 min x 3
- Tuesday: Rest
- Wednesday: Walk 1 min / Run 8 min x 4
- Thursday: Rest
- Friday: Walk 1 min / Run 8 min x 3
- Saturday: Rest
- Sunday: Run 25 mins
Week 7
- Monday: Run 10 mins
- Tuesday: Rest
- Wednesday: Run 10 mins
- Thursday: Rest
- Friday: Run 10 mins
- Saturday: Rest
- Sunday: Run 30 mins
Week 8
- Monday: Run 12 mins
- Tuesday: Rest
- Wednesday: Run 12 mins
- Thursday: Rest
- Friday: Run 12 mins
- Saturday: Rest
- Sunday: Run 35 mins
Week 9
- Monday: Run 15 mins
- Tuesday: Rest
- Wednesday: Run 15 mins
- Thursday: Rest
- Friday: Run 15 mins
- Saturday: Rest
- Sunday: Run 40 mins
Week 10
- Monday: Run 20 mins
- Tuesday: Rest
- Wednesday: Run 20 mins
- Thursday: Rest
- Friday: Run 20 mins
- Saturday: Rest
- Sunday: Run 45 mins
Week 11
- Monday: Run 25 mins
- Tuesday: Rest
- Wednesday: Run 25 mins
- Thursday: Rest
- Friday: Run 25 mins
- Saturday: Rest
- Sunday: Run 50 mins
Week 12
- Monday: Run 30 mins
- Tuesday: Rest or XT
- Wednesday: Run 30 mins
- Thursday: Rest or XT
- Friday: Run 30 mins
- Saturday: Rest or XT
- Sunday: Run 10k!
Written by Katie McDonald, 5th May 2025
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