Couch to 10K Plan

From Zero to 10K — The Right Way

You don’t need to be a runner to get started. You just need the right support. This plan helps you build a consistent, injury-free running habit with proper form, structured progression, and real coaching.

🏃 Who This Plan is For

Complete beginners who want to start running safely
Walkers or joggers aiming to complete a 5K or 10K confidently
Runners returning after a break or injury
Anyone overwhelmed by online plans and looking for real guidance

What’s Included

Weekly Strength Workouts

3 sessions/week covering core, glutes, hamstrings, calves, and back — all runner-specific.

Mobility & Activation Routines

Daily short routines to improve hip flexibility, ankle mobility, and spinal alignment.

Warm-Up & Cool-Down Sequences

Run-specific dynamic drills and cooldown stretches to prevent tightness and reduce injury risk.

Equipment-Free Options

All workouts designed to be done at home. Optional dumbbell/kettlebell variations included.

Support from Real Coaches

Get answers, encouragement, and feedback directly from the team — not an app.

Optional Upgrade Path

After 10K, transition into half marathon or strength-focused plans.

Plan Duration Options

Can be accelerated or slowed down based on fitness and availability.
8 to 10 Weeks

Your First 10K, Made Possible

No pressure to “go fast” or “look like a runner.” This plan is about building a habit that sticks — with results that follow.
Start Your Couch to 10K Journey
Scroll to Top