Are you looking to complete a 10k but haven’t got the slightest clue where to start? Then you’ve landed on the right page!
Whether you are a beginner or have been running for some time, this couch to 10k plan is a step-by-step guide on how to prepare yourself for the big day. The best thing about it is that it can take just 13 weeks to go from couch potato to a 10k hero.
So let’s get started!
What is A Couch to 10K Plan?
You’ve probably heard of the couch to 5k run. Now it’s time to make way for it’s big brother with the couch to 10k plan.
People take up running for all different kinds of reasons. Some want to lose weight, some enjoy the sociable side (particularly when running in a group) and others simply enjoy running. However, most of us will set ourselves at least one goal throughout our lives. So why not choose the couch potato to 10k plan?
This plan aims to help even the most inexperienced runners complete a 10k run in as little as 13 weeks. It involves a regimented schedule of walking and running which eventually leads individuals to embark on a 10k run possibly without stopping for a break.
Is the Couch to 10K Plan for Everyone?
Anybody can take part in the couch to 10k plan. That doesn’t necessarily mean everybody sticks to it. But if you are serious about achieving such a goal, sticking to the plan is crucial and will get you the results you are after.
Running a 5k does not require such intense training and is something most runners can achieve quite quickly regardless of their ability. A 10K run is quite different and runners should take the plan seriously if they want to see results.
How Many Miles is A 10K Run?
A 10K run is roughly 6.2 miles. This may seem quite a distance, and if you have run a 5K before, then you just have to think of running that distance again – but twice.
If you are serious about running, then taking part in a 10k run is important and will give you an idea of the competition out there. This kind of distance will not only improve your stamina but strengthen your leg muscles.
Preparation is Key
Preparing for a 10k run is almost as important as the run itself. Read on to find out how to get ready to smash your goal.
Clothing
Before any couch to 10k training commences, you must invest in a decent pair of running sneakers and running garments.
It may be a good idea to seek advice from stores that sell professional running sneakers. Some places test customers on a treadmill to measure factors such as feet movements when running in order to find the perfect fit.
Nylon-based clothing is good for running as it will not stick to you if you break out into a sweat (which will most likely happen). Women should invest in a sports bra that offers good support but is also comfortable.
Other accessories you may choose to run with could be a running belt or an armband to storehouse keys and your cellphone if you plan to listen to music or podcasts.
Eat Well and Stay Hydrated
Running burns a lot of energy, so you need to keep your body fueled with a well-balanced diet.
Making sure you are eating enough protein, the right amount of carbohydrates, and plenty of green vegetables is important when training for a couch to 10k run.
Keep yourself hydrated by drinking plenty of water before, during, and after training. This will help keep you focused as the body loses fluids when sweating (get used to it!).
Mix Your Routine Up
In order to pick up the pace, you might want to mix up your running routine by adding in short sprints, different inclines, and steady runs. This will help build stamina and prevent a plateau.
Find A Running Partner
Running with others is a great way to improve your timing.
If you don’t have any friends or family to run with, join a local running club. Training with other runners is a fantastic way to encourage and support one another when preparing for something like a couch to 10k run.
Switch Up Your Exercise Game
Taking up another form of exercise such as strength training helps to reduce the risk of injury. Exercises such as pilates or yoga are great for strengthening the leg muscles, which is essential for such a big run.
Rest
Following your plan means taking rest days which should not be ignored. Rest is so important for your body when training for a half marathon, and ignoring rest days can lead to overtraining, which can result in serious injury.
The couch to 10k plan is pretty intense, so the rest days are essential for letting your muscles recuperate.
What is The Average Time?
There is no average time as each individual is different. Professional runners may give themselves 60 minutes to complete a 10k – some can even do it in 30 minutes.
However, if this is your first ever 10k race, it may take 90 minutes or longer. Take a look at our couch to 10k pace chart to see how long it might take to complete a 10k based on how long it takes you to run a mile.
| Goal Time (minutes/hours) | Pace Per Mile (minutes) |
| 40:00 | 6:27 |
| 45:00 | 7:15 |
| 50:00 | 8:04 |
| 55:00 | 8:52 |
| 1:00 | 9:41 |
| 1:05 | 10:29 |
| 1:10 | 11:17 |
| 1:15 | 12:06 |
| 1:20 | 12:54 |
| 1:25 | 13:43 |
| 1:30 | 14:31 |
How to Avoid Injury
Sometimes it is impossible to avoid injury, and it’s even worse when it happens during the race. However, this can be avoided if you train correctly and make time for your body to rest.
Investing in a good pair of running sneakers supports the feet and ankles, which straight away helps to prevent injuries.
The 13 week Couch to 10K plan has rest days included for a reason. Recovery is just as important as the training itself. Listen to your body, and don’t be afraid to relax when training.
Fuel your body with plenty of nutritious foods and keep yourself hydrated. This will help protect you against total burnout. That’s not to say you can’t indulge in a treat or two, but be sensible and think about what you are putting inside your body.
Helpful Gadgets
Gadgets are helpful for monitoring your form and recording your personal best running times.
These days, most gadgets are compatible with apps that can be downloaded to your cell phone. Let’s take a look at some of the most popular pieces of equipment on the market today.
Aftershokz Trekz Air
Designed specifically for working out, Aftershokz Trekz Air are ideal for running as they are wireless, (extremely) lightweight, and the battery lasts for 90 minutes which is enough to see you through the couch to 10k run.
Created using an open ear design, these earphones allow users to hear what is going on around them at all times. This is ideal for running in the darker hours and for listening out for traffic.
Aftershokz Trekz Air allows users to take calls while on the go (provided you can talk!) and weigh just 30 grams.
- Rebranding Update - Aftershokz has been renamed as Shokz. Welcome to SHOKZ!
- Open-Ear Design - Patented bone conduction technology delivers audio through the cheekbone, keeping you connected and aware of your surroundings.
- Comfortable & Durable - Experience comfort with our wraparound titanium frame for a light and flexible design.
- Multifunction Button - Easy controls to play, pause, skip, activate voice assistant, and answer calls
- Sweatproof - IP55 certified to repel sweat, dust, and moisture. Perfect for withstanding even the rainiest runs.
Garmin Running Dynamics Pod
This device helps runners to improve their form by taking measurements of cadence, balance, stride time and ground contact time to name just a few.
This data allows users to learn more about their techniques to find ways to improve their skills.
This hands-free device clips onto your clothing and is both small and lightweight. The Garmin Running Dynamics Pod is a great way to track information that is easily accessible and takes up barely any room when taken out on the tarmac.
- Computes and sends 6 running dynamics metrics to your compatible Device
- Battery life: replaceable battery lasts up to 1 year (assuming 1 hour daily use)
- Automatically turns itself on and off
- Tiny size: at less than 5 ounces, you’ll forget it’s there
- English (Publication Language)
NURVV Run Smart Insoles
The name explains it all. NURVV Run Smart insoles take information directly from the soles of your feet and break it down using the Strava app.
Details of your cadence, footstrike, and step length are collected, along with the time, distance, and speed of your runs.
The insoles slide directly underneath your usual insoles, and the water-resistance tracking units clip onto the side of your sneakers near your ankle. This may sound uncomfortable, but it is actually the opposite, and users can barely feel they are there.
The NURVV Run Smart insoles require an update to the trackers’ firmware before they can be used. However, once this is done, you are all set and ready to go!
While they may be on the pricey side, they are worth every penny if you are passionate about running.
- YOUR OWN PERSONAL BUILT-IN RUNNING COACH: NURVV coaching app guides you through your run, helping you run faster and more efficiently - indoors or outdoors
- AVOID NEEDLESS RUNNING INJURIES: Connected insoles help you improve your running form and prevent foot, ankle, knee, hip and back injuries before they happen. Developed by leading biomechanics experts and used by Olympians and professional athletes
- MEASURE YOUR RUNNING HEALTH AND IMPROVE YOUR PERFORMANCE: NURVV Run measures unique metrics: pronation, footstrike, step-length, balance and cadence. In addition to pace, distance, time and calories burned
- PROGRESS YOUR RUNNING USING AWARD-WINNING TECHNOLOGY: Two insoles with 32 precision sensors analyse every aspect of your running to ensure you run at your optimum level. Built-in GPS measures distance with world-leading accuracy. A complete picture of your running and how to improve
- COMPATIBLE WITH IOS, ANDROID, GARMIN AND APPLE WATCH, HEART RATE MONITORS, STRAVA AND APPLE HEALTH: Link your NURVV Run connected insoles to your favourite devices. Download the NURVV app and get real-time data on demand. Join the rapidly growing NURVV community on Strava
Elevation Training Mask 3.0
This respiratory conditioning device will take your workout to a whole new level. The Elevation training mask 3.0 uses multi-level resistance to add friction to air inhaled by the user.
This is like giving your respiratory muscles a workout that helps build endurance and stamina.
It may seem strange to wear a mask when running, but nowadays, you can get away wearing a mask anywhere!
Shapeheart Armband
This two-in-one product enables users to carry their cell phones inside the armband as well as monitoring their heart rate using the detachable reader.
While some runners may see armbands as a hindrance, they are a great piece of equipment if you need your phone for listening to music or tracking progress when running.
While the heart rate monitor may not be as accurate as others, the armband may be more trustworthy than a watch which can sometimes give faulty readings due to a gap between the wrist and the sensor.
The Night Before The Big Day
The night before the race should be spent relaxing.
Avoid alcohol or any large, unhealthy meals. Instead, opt for a wholesome meal followed by plenty of water. You should aim for a good solid 8 hours of sleep – you are going to need it!
Have your running gear prepared, ready to slip into the next day. You may feel quite edgy or nervous, which is completely normal. However, it doesn’t matter how long it takes to complete a couch to 10k race; it’s the taking part that counts!
Your First 10k – What to Expect?
You have stuck to your couch to a 10k plan, and finally, the big day is here. So what can you expect during the race?
It may seem that the race gets off to a quick start. Remember, you will be running with people with different abilities, so don’t get put off if you feel like everyone is racing ahead of you. Go at your own pace and stick to what you have learned through your training. Setting off too quickly in the race will result in burnout.
Ambitious runners will most likely be positioned to the front of the crowd to prevent any clashing. If this is your first couch to 10k run, you might want to position yourself near the back of the race until you find your own pace.
It’s going to hurt! Every single person, no matter their running background, will be aching during the race. But, just remember it will all be worth it when you cross the finish line!
You may feel like you will never want to step foot in your running shoes again after the race. However, this achievement will only make you want to do it all over again!
Couch to 10K Tips For Beginners
Begin with Walking
Before you begin your couch to 10k journey, it is important to consider whether or not this is for you.
If you struggle to even walk long distances, then you might be setting yourself up for failure. Completing a 10K run requires individuals to have a basic level of fitness where they are not going to be gasping for air after walking for one mile.
If you are a beginner and struggle to run or jog for short periods, ease yourself into the plan by walking three to four times a week. A brisk 60-minute walk will soon increase your fitness levels, and when it feels right, you can gradually build up to a run.
Alternate Jogging/Walking
Beginners usually find that alternating between jogging and walking is the best way to train for the couch to 10K run.
At first, runners find that they jog for short intervals and walk for longer periods, and as the weeks progress, it is quite the opposite.
This training method prevents discomfort and injury and is the most recommended plan for beginners. If you feel you are too advanced for this kind of routine then you may want to look at training for a half marathon/full marathon.
Pace Yourself
Don’t push yourself so hard that you are burnt out after each session. Remember, it’s not about how quickly you finish the race; it’s about finishing it safely.
If you are able to hold a conversation with a fellow runner during training, then you’re running at a good pace. You want to be able to enjoy the race, don’t you?
Recovery
We will say it until we’re blue in the face – rest days are needed!
Training for any kind of run is going to put stress on your body no matter how much experience you have. Therefore, recovery days should be implemented into your schedule even if you feel like you don’t need them.
We’ve all heard the saying ‘push through the pain’ – however, this is actually terrible advice and can cause more damage.
As well as resting, other factors like eating well, staying hydrated, and getting plenty of sleep (8 hours a night if you can manage it!) are also important when training for a couch to 10K.
Couch to 10K: 13 Week Plan
Below you will find a complete 13-week couch to 10K plan. This is suitable for anybody regardless of running experience.
As discussed above, if you struggle to walk long distances, you may want to start off with some brisk walking before building it up with short jogging intervals.
This plan is just a general guide, so if you feel it may be too much, slow down and stick to the sessions that you are comfortable with before moving on to the next stage. Take your time with the plan if needed.
It is best to slowly ease yourself into it than quitting altogether when the going gets tough!
Week 1
- Session 1 – Run for 1 minute. Walk for 2 minutes. Repeat X10
- Session 2 – Run for 1 minute. Walk for 2 minutes. Repeat X12
- Session 3 – Run for 1 minute. Walk for 1 minute. Repeat X8
Week 2
- Session 1 – Run for 2 minutes. Walk for 2 minutes. Repeat X6
- Session 2 – Run for 2 minutes. Walk for 2 minutes. Repeat X8
- Session 3 – Run for 2 minutes. Walk for 1 minute. Repeat X6
Week 3
- Session 1 – Run for 3 minutes. Walk for 2 minutes. Repeat X4
- Session 2 – Run for 3 minutes. Walk for 1 minute. Repeat X4
- Session 3 – Run for 5 minutes. Walk for 3 minutes. Repeat X2
Week 4
- Session 1 – Run for 4 minutes. Walk for 2 minutes. Repeat X4
- Session 2 – Run for 4 minutes. Walk for 1 minute. Repeat X4
- Session 3 – Run for 5 minutes. Walk for 2 minutes. Repeat X3
Week 5
- Session 1 – Run for 5 minutes. Walk for 2 minutes. Repeat X3
- Session 2 – Run for 5 minutes. Walk for 1 minute. Repeat X3
- Session 3 – Run for 5 minutes. Walk for 1 minute. Repeat X3
Week 6
- Session 1 – Run for 5 minutes. Walk for 2 minutes. Repeat X4
- Session 2 – Run for 5 minutes. Walk for 1 minute. Repeat X4
- Session 3 – Run for 7 minutes. Walk for 3 minutes. Repeat X2
Week 7
- Session 1 – Run for 7 minutes. Walk for 3 minutes. Repeat X3
- Session 2 – Run for 7 minutes. Walk for 2 minutes. Repeat X3
- Session 3 – Run for 10 minutes. Walk for 5 minutes. Repeat X2
Week 8
- Session 1 – Run for 10 minutes. Walk for 3 minutes. Repeat X2
- Session 2 – Run for 10 minutes. Walk for 2 minutes. Repeat X2
- Session 3 – Run for 10 minutes. Walk for 1 minute. Repeat X1
Week 9
- Session 1 – Run for 12 minutes. Walk for 3 minutes. Repeat X2
- Session 2 – Run for 12 minutes. Walk for 2 minutes. Repeat X2
- Session 3 – Run for 10 minutes. Walk for 2 minutes. Repeat X3
Week 10
- Session 1 – Run for 10 minutes. Walk for 2 minutes. Repeat X3
- Session 2 – Run for 15 minutes. Walk for 3 minutes. Repeat X2
- Session 3 – Run for 15 minutes. Walk for 2 minutes. Repeat X2
Week 11
- Session 1 – Run for 20 minutes. Walk for 2 minutes. Repeat X10
- Session 2 – Run for 20 minutes. Walk for 2 minutes. Repeat X12
- Session 3 – Run continuously for 30 minutes
Week 12
- Session 1 – Run continuously for 30 minutes.
- Session 2 – Run for 25 minutes. Walk for 5 minutes. Repeat X2
- Session 3 – Run for 40 minutes.
Week 13
- Session 1 – Run continuously for 25 minutes.
- Session 2 – Run for 30 minutes. Walk for 5 minutes. Repeat X2
- Session 3 – Try running the whole 10K non-stop.
Before You Set-Off
The couch to 10K plan is perfect for setting yourself a big running goal, and anybody can take part. Just remember to wear the correct clothing, don’t push yourself too hard, and remember to fuel your body with a healthy, nutritious diet and drink plenty of water.
Gadgets are a great way to track your progress in order to boost your stamina and endurance. However, they are not necessary, and as long as you have a good pair of running sneakers and a positive outlook, you can achieve anything!
