Couch to 10km Running Resources
So you want to get moving, but maybe need a little guidance? There are lots of training plans out there, but they all have the same premise – gradual increase, to allow your muscles, ligaments, tendons, bones the time they need to adapt to your new-found demands.
This is our schedule to take you from Zero to 10km Hero in 12 weeks! If you want to start with the 5km plan, you can find it here. And if you like an app to help, you can download the NHS app here.
- Start and finish each run with a brisk 5 minute walk
- Don’t run on consecutive days
- If things feel too hard, then repeat the week rather than miss runs
- Feel free to do other aerobic / cardio exercise in between days
- Enjoy!
Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10
Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8
Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 3 min, Walk 2 min, x7
Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Run 5 min, Walk 2 min, x3
Day 3 – Run 5 min, Walk 3 min, x5
Week 5 – Easy
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 5 min, Walk 3 min, x4
Week 6
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Run 7 min, Walk 2 min, x3
Day 3 – Run 8 min, Walk 3 min, x3
Week 7
Day 1 – Run 9 min, Walk 3 min, x3
Day 2 – Run 8 min, Walk 2 min, x3
Day 3 – Run 10 min, Walk 3 min, x3
Week 8
Day 1 – Run 15 min, Walk 5 min, x2
Day 2 – Run 15min, Walk 5min, Run 10 min
Day 3 – Run 20min, Walk 5 min, Run 15 min
Week 9 – Easy
Day 1 – Run 10min, Walk 3min, Run 16min
Day 2 – Run 15 min, Walk 5 min, Run 10 min
Day 3 – Run 15 min, Walk 5 min, x2
Week 10
Day 1 – Run 20min, Walk 2min, Run 20min
Day 2 – Run 25min
Day 3 – Run 40min
Week 11
Day 1 – Run 45min
Day 2 – Run 25min
Day 3 – Run 50min
Week 12
Day 1 – Run 40min
Day 2 – Run 30min
Event Day – Run 10K