The best couch to 10k plans and tips for new runners
You’ve been running for a bit, ran a 5K, and now you’re thinking, ‘what if I ran twice that?’.
Before you pick a 10K plan
How much are you running now?
How much are you running right now? Some plans assume you’re doing 10 miles a week already. If that’s not where you are, no big deal — a 5K plan or a few weeks of easy running gets you there.
How many days a week can you run?
Not how many days you’d like to run. But how many you realistically have. Three’s plenty for most.
Do you want strength work built in?
Some plans include it, some don’t. But it does support your running.
The Newsletter
Real running advice for real life
Every two weeks. No fluff.
10K plans worth a look
Hal Higdon’s 10K Training (free)
Hal Higdon* has free 10K training plans for runners of all levels but if you’re looking for a couch to 10K training plan, these two might interest you.
Novice 10K training plan, for new runners
Walkers training plan, for those who want to walk a 10K
McMillan Running (paid)
Two 12-week beginner plans. One for runners who can already handle 30 minutes on a long run, one for run/walkers who want to build with walk breaks.
Nike Run Club (free)
Nike’s 10K training runs are coupled with a Guided Run in the Nike Run Club app, which means you’ll have a coach in your ear as you train for your 10K. Find Nike’s 10K beginner training plan in PDF form here: 8-week 10K training plan here.
A few more tips that’ll get you through 10K training
Show up consistently
You don’t need to nail every workout. You need to keep showing up. Three or four times a week builds more fitness than one perfect week followed by two weeks off.
Don’t push too hard too early
Your fitness builds over weeks, not in one run. If you’re sore or tired, dial it back or take the day off. The plan is flexible — use it that way.
Some days you won’t feel like going
Try 10 minutes. If it still feels terrible, stop. You showed up. That counts. If it loosens up — and it usually does — keep going.