Couch to 10k Training Plan | 12 weeks | Walk / Run | Heart Rate | Email Access to Coach
Couch to 10k Training Plan | 12 weeks | Walk / Run | Heart Rate | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 12 Week Couch to 10k Running Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
A 12 Week Couch To 10k Training Plan, designed for people who don’t run! (Yet)
This plan is designed specifically for non-runners. If you’ve got no running experience, or haven’t run for years and years . . . this is the plan for you!
Start off every workout with 5 minutes of brisk walking and preferably some dynamic stretching. I´ve also added some running fun running drills you can do before to help with your stability and core needed for running.
Don’t worry AT ALL about your running speed. Even if you’re just shuffling forward, the important thing is to keep going for the assigned time interval – just keep going!
If you’re feeling burned out or feeling aches and pains, take a day off – and if you want to, repeat a week instead of cranking up the intensity.
Try to get in 3 short cross-training sessions per week: ideally weightlifting for runners, yoga, or some form of strength/mobility work! I´ve added in follow along videos you can choose from.
If this 12-week plan seems a bit too easy for you, check out my 8 week plan :
https://finalsurge.com/coach/ChiliTri/plan/40118
The plan includes:
- Run / Walk progressive sessions
- Yoga and Pilates
- Stretching and Meditation
- Strength & Conditioning to help you avoid injuries
- Training and Racing Tips
- Email Access to your Coach
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and 10k event!
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:12:00 | 00:40:00 |
|
Strength
x2
|
00:35:00 | 00:30:00 |
|
Other
x2
|
00:25:00 | 00:17:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:12:00 | 00:40:00 | |
|
|
00:35:00 | 00:30:00 | |
|
|
00:25:00 | 00:17:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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