Couch to 10K Plan

From Zero to 10K — The Right Way

You don’t need to be a runner to get started. You just need the right support. This plan helps you build a consistent, injury-free running habit with proper form, structured progression, and real coaching.

???? Who This Plan is For

Complete beginners who want to start running safely
Walkers or joggers aiming to complete a 5K or 10K confidently
Runners returning after a break or injury
Anyone overwhelmed by online plans and looking for real guidance

What’s Included

Weekly Strength Workouts

3 sessions/week covering core, glutes, hamstrings, calves, and back — all runner-specific.

Mobility & Activation Routines

Daily short routines to improve hip flexibility, ankle mobility, and spinal alignment.

Warm-Up & Cool-Down Sequences

Run-specific dynamic drills and cooldown stretches to prevent tightness and reduce injury risk.

Equipment-Free Options

All workouts designed to be done at home. Optional dumbbell/kettlebell variations included.

Support from Real Coaches

Get answers, encouragement, and feedback directly from the team — not an app.

Optional Upgrade Path

After 10K, transition into half marathon or strength-focused plans.

Plan Duration Options

Can be accelerated or slowed down based on fitness and availability.
8 to 10 Weeks

Your First 10K, Made Possible

No pressure to “go fast” or “look like a runner.” This plan is about building a habit that sticks — with results that follow.
Start Your Couch to 10K Journey
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