10 Week Couch to 10K Plan (2023) – 1 to 2½ Hours Per Week

Ready to go beyond 5K and run your first 10K with confidence — without needing loads of time? The TCC Couch to 10K plan is a simple, progressive 10-week build designed for busy runners who want structure, consistency, and a clear end goal.

Who This Plan Is For

This plan is ideal if you can already run/walk for 20 minutes non-stop and want a sensible, time-efficient route to your first 10K.

Plan Snapshot

• Length: 10 weeks


• Frequency: 3 runs per week


• Typical weekly time: ~1h 30m to 2h (max 2½ hours)


• Longest session: ~60 minutes

How You’ll Train

Sessions are guided by RPE (Rate of Perceived Exertion), so you can complete the plan with or without a watch. If you do use a GPS device, great — but it’s not required to get the benefit.

What You’ll Achieve

By week 10, you’ll be able to run 10K with confidence as part of your active lifestyle — fitter, more consistent, and with better pacing control (the bit that usually makes 10K feel tough).

Delivered Through TrainingPeaks

Your full plan is laid out day-by-day in TrainingPeaks so you always know what’s next. This plan includes a free TrainingPeaks Basic account, meaning you can view sessions on mobile/desktop and keep everything organised in your calendar.

If you’re ready to stop winging it and follow a proven, straightforward build to your first 10K — this is the plan. Get up, get out & get it done.

Still Not Sure? Here’s What Athletes Say…

"Give TCC a Tri :)" - Leigh Mckendry

TCC are great at what they do, my wife and I have been coached by TCC for three weeks now and the instruction and delivery is on point and they really have been able to identify our weakness' and improve them.... so why don't you give them a Tri 🏊🚴🏃

"Love These Workouts!" - Emily Cole

Love the structured workouts, you don’t need any equipment and always feel great afterwards would highly recommend.

"Brilliant Coaching!" - Beverley Tasker

Absolutely fantastic coaching for all levels. I would highly recommend TCC. Brilliant coaching.

"I've Learned To Rest & Recover" - Sarah Ryder

Chris at TCC has completely changed the way I train. I train more efficiently now which means I train less. It’s quality over quantity. Since this change in the way I train I have not sustained any injuries which is fantastic.