Couch to 10K Plan
Couch to 10K in 12 weeks.
The natural sequel to 5K. Get there before the motivation fades.
Length
12 weeks
Sessions
3–4 / week
Endpoint
10K race
Free, no login, no card. See every week before you make an account.
How it works
Two weeks of recovery from 5K, then steady aerobic progression.
Tempo work introduced gently in weeks 9–11.
Race-week taper baked in: you arrive fresh.
Common questions
Do I need to have done Couch to 5K first?
You need a current 5K base, any source. We meet you where you are.
How long are the long runs?
Peak is around 12 km. Most weekly volume is 25–35 km.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
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