By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

This couch to 10K training plan will take you from 0 to running 10K in 12 weeks. If you’re a new runner or just getting back into it after a long break, this training program will build your endurance gradually. As a running coach, I’ve trained many runners to run their first 10K, and I am sharing this 12-week training program with you so you can do it, too. A 10K - or 6.2 miles - is a challenging race distance that takes dedicated training. Still, it is not as demanding and time-consuming as a half marathon or marathon, making it ideal for beginners.

Related Post: Best 10K Training Plan for Beginning Runners (an 8-week 10K training plan)

Couch to 10K Training Plan (12 Weeks - Beginners Walk to Run)

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How Far Is 10K?

A 10K is 10 kilometers, equal to 6.2 miles. If you’ve completed a 5K (3.1 miles), a 10K is twice as far. Running a 5K is a great way to prepare for a 10K. Check out my Beginner 5K Training Plan if you want to conquer the 5K before moving on to 10K.

However, you don’t have to run a 5K before tackling 10K training. In fact, this couch to 10K training plan will take you from not running at all to running 10K. You’ll need 12 weeks to follow the training schedule.

Preparing to Train for a 10K

Before beginning your couch to 10K training plan, you’ll need some running-specific clothing. Here are the basics to prepare your wardrobe:

Running shoes are your most valuable training item. If you don’t already have good running shoes, head to your local running store to get fitted. A running store can do a treadmill test and recommend the best running shoes for your gait and foot type. Also, take into consideration where you’ll be running, as you’ll need more cushioning for running on concrete and more traction for trail running.
Moisture-wicking running clothes are essential to keep you comfortable and minimize chafing on the run. You can get budget-friendly sportswear at outlets or discount stores or opt for name-brand running shirts, tights, and socks. As long as the clothes are comfortable and are made with synthetic, moisture-wicking materials designed for runners, that’s all that matters. Moisture-wicking will help you stay dry and comfortable while running.
Track your workouts. You can use a fitness tracker like Fitbit or Apple Watch or fitness apps to track your runs. Some popular GPS apps are Garmin, Strava, and Nike Run Club. Tracking your runs will help you follow the training program and measure your progress and achievements.

Related Post: 15 Best Free Running Apps

Before going on your training runs, check the forecast and dress for the weather. Layering and accessorizing can make your runs much more comfortable. I like to wear a baseball hat in the summer to keep my face shaded and a beanie and gloves in winter to stay warm. A windbreaker running jacket can also be a lifesaver for cool weather.

Couch to 10K Training Plan

This 12-week training program includes runs that will build your stamina and fitness level, as well as suggested cross training days and strength training. As a personal trainer, I’ve seen too many distance runners neglect strength training and end up injured or with poor running form. So, I’ve included suggested strength workouts as well as suggested running workouts in your program. The plan adds distance to your runs gradually and includes regular strength training to reduce your risk of injury.

Run-Walking

This beginner couch to 10K plan is for anyone who is starting from 0 running mileage. We use a run-walking program to increase your fitness level and stamina and prepare your body for longer stretches of running intervals safely and gradually.

Base Runs

Base runs are the bread and butter of your training program. These relaxed-pace runs will build your endurance incrementally to minimize your risk of injury and prepare you for the 10K. For your base runs, aim for a conversational pace. So, if you are running with someone, you’ll be able to keep up a conversation at your base run pace.

If you’re training by heart rate, your base run should be at 65 to 75 percent of your maximum heart rate. If you’re measuring your runs by effort level, your base run should be a 4 or 5 out of 10 on the effort scale. See our article on RPE Training for more on training by perceived exertion.

Long Runs

The training plan includes a weekly long run, which will improve your endurance to prepare for your 10K. As with your base runs, do your long runs at a relaxed, conversational pace. Since this is a beginning runner’s training plan, all runs will be at a relaxed pace.

For advanced training to improve your running pace, check out our Speed Workouts section.

Strength Training

The Physical Activity Guidelines for Americans recommend at least two strength training workouts per week for active, healthy adults. I have included two suggested strength training workouts per week in your couch to 10K training plan to meet the guidelines and also help you become a stronger runner and athlete.

You can also do your own strength workouts if you already have a routine you follow. A full-body strength training program can include bodyweight exercises or weight-lifting workouts.

Related Post: Strength Training for Runners Guide

Cross Training

Cross training workouts give your body a break from running while keeping your fitness level up. For cross training, you can go cycling, do yoga, swim, walk, or do other exercises. I included suggested cross training days in your program, and you can select your favorite cross training exercises on those days.

Nutrition

A healthy eating practice will help you optimize your 10K training and perform at your best. Eat a nutrient-rich diet with a variety of whole grains, fresh fruits and vegetables, lean proteins, and healthy fats to fuel your workouts.

If you have weight loss goals, make sure you still eat enough healthy foods to power your workouts. Cutting out highly processed foods from your diet will help you feel more energized for running.

Related Post: What and When to Eat Before Running

10 Training Tips to Slay Your 10K

Here are 10 training tips to help you get the most out of our couch to 10K training plan:

Take rest days. Rest days are included in your program to give your body time to recover, reduce muscle soreness, and prevent mental burnout.
Follow hard workouts with recovery days. Recovery days can be very relaxed pace runs or walks, or they can be rest days. After a hard workout - whether it’s a long run or a strength training session that leaves you sore, it’s crucial to give your body an easy day to recover. This will help prevent you from getting injured and reap the full rewards of your intense training days.
Set a goal. If you want to boost your motivation, sign up for a 10K race. This will keep you accountable and motivated even on hard training days.
If you miss a day, don’t sweat it. Too often, I’ve coached runners who get very down about missing workouts and then overdo it and “punish” themselves by running extra. Or, some runners get completely overwhelmed after missing a few days and stop running altogether. Don’t beat yourself up if you miss a day of training. Just get back to it the next day.
Train with someone. Run with your dog, a friend, a partner, or a family member. Having company on your runs will help you stay accountable and make running more fun.
Celebrate your progress. Each day of training you complete is a victory. Celebrate your training milestones by treating yourself to a self-care day of doing something you enjoy.
Use mantras to practice a positive mindset when you’re running. Mantras are simple phrases you can repeat as you’re running to improve your morale. It can be something like “I am strong, I run far,” or “I can and I will.” These phrases have a powerful effect on your mind and training. The more you use them, the more they can help you during your runs.
Try meditation to help you relax before hard runs or for your big 10K race. Meditation apps can help you train your mind to relax so you don’t get caught up in race-day nerves. Taking just 5 minutes a day to meditate can help improve your running and mental health.
Pace yourself and start slow. On race day, one of the most common newbie mistakes is to go out too fast. Start slow, and if you feel good, you can always begin increasing your pace during the second half of the race.
Have fun! Most of us are running for our health and happiness, so keep this in mind and make your runs as enjoyable as possible. Make motivating playlists of your favorite tunes, check out scenic new routes on your runs, and run with others for added fun.

If you try our Couch to 10K Training Plan, tag @Runstreet on Instagram. We love to hear from you! Tag us in your posts to get cheered on for your workouts.

Need a customized training plan that keeps you injury-free and running strong? Head to the Runstreet Training Center to get started with our customized 10K running plans, speed workouts, and more free training plans.

Happy running to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Couch to 10K Training Plan: 12 Week Program for Beginners