• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Contact
  • New? Start Here!

RunToTheFinish

Online Running Coach for All Paces, All Ages

  • Training
    • Beginner Half Marathon Training
    • Sub Two Half Marathon Training
    • Marathon Training
    • New Runner Tips
    • Low Heart Rate Training
    • Group Run Coaching
    • Nutrition for Runners
  • Running Injuries
  • Gear Reviews
  • Work Together
    • Online Run Coaching
    • 1-1 Coaching
    • Brand Partnerships
  • Shop
    • Book
    • Book Tour
    • IT Band Solution
    • LHR Training Plans
  • Blog

Couch to 10K | Everything You Need to Succeed

59shares

Feeling like you need to set a goal for yourself? Perhaps Couch to 10K is just the right amount of motivation (or maybe you’re getting dragged in to this by a friend), but how to train for a 10k with no experience??

Let’s just say it’s more than getting a plan that tells you how many miles to run or walk each week.

Depending on your current fitness level, many of the plans out there could leave you quickly frustrated or injured.

Instead, I hope this will help guide you through the process to finish strong. And if there’s only 1 TIP you really take away from this, it’s be willing to embrace the run/walk method of training. It’s INCREDIBLE for building endurance.

Couch to 10K

Let’s first address how far is a 10K? 6.2  miles

The original company who created the namesake Couch to 5K, also has a basic Couch to 10K plan.

However, I found in looking through the details that it jumped time and mileage more than I would for any runner in our coaching program. You’ll see my recommendations below.

Why?

  • Increasing mileage too fast can lead to injury
  • Increasing intensity or mileage too much can quickly lead to feeling frustrated or overwhelmed
  • It also quickly drops all walk breaks and those are a great tool for increasing endurance
  • It skips over the necessity of strength training and pre-hab

Want to join hundreds of others training together for a Virtual Turkey Trot?

✅Checkout our Virtual Run Club.

Access to coaches, detailed strength training and plans to help you hit your goals.

Couch to 10K Training Plan

After looking at the plan, please read the additional training tips below. This is to help you avoid injury and understand exactly what to expect over the next 12 weeks.

Grab a copy of a free printable Couch to 10K plan.
  • This plan is 12 weeks starting with mostly run/walk
  • You MUST do a dynamic warm up prior to every run
  • You should do at least 2 days of strength training as noted, here are some at home strength training ideas
  • Rest days can also be used for active recovery, but I do not recommend running every day.
  • 3:2 – numbers like this indicate minutes run: minutes walk

first 10k training plan

Couch to 10K Training Tips

Whether you’ve done some running previously or are truly starting at the beginning these are some of the foundational pieces of training that must not be skipped.
Couch to 10K

First, let’s address pace.

How long does it take a beginner to run a 10K?

It’s not unusual for a 10K to take a beginning runner over 70 minutes, which is around a 11:30 minute mile.

Remember that your first race just sets a benchmark! Don’t try to blow it out of the water and you’ll have a lot more fun setting a brand new personal record on the next attempt.

  • Any new distance is an automatic PR to be celebrated
  • Your first attempt is all about learning the ropes of training and pacing for that distance
  • You want to enjoy it enough to do it again! No one and done here!

Should you do speed for for a 10k?

Since this is your first 10k and you’re going from 0 to 6.2, there is not a lot of speed work built in to the plan.

This is because without a proper base, speed work is a super fast way to get injured. You need to have a good stride, good base and the mental know how to not go to hard.

Once you’ve been running for at least 3-4 months, then you can checkout some beginner speed workouts.

What gear do you need for a 10k?

Since many of you already have an Apple Watch or a FitBit, I’d say feel free to stick with those for tracking. You can also use a TON of free running apps on your smartphone.

Once you are ready to upgrade, a few things to help:

  • Garmin vs FitBit – why you might want to switch to a running watch
  • How to find the best running shoes and YES it’s worth the price tag
  • Good running socks and wicking shirts are next on the list
  • Running pants with pockets comes in as the next biggie so you don’t have to keep your phone in your hand

How 10K Training Effects the Body

As you begin increasing your mileage, the body is going to need some time to adapt.

Cranky knees?
That’s your muscles and joints adapting to the new stimulus and means you need to do hip work.

  • Remember to increase mileage slowly so you can adapt
  • Find more cushioned running shoes
  • Spend time doing glute bridges and clam shells a few days a week

Feeling sore?
That’s also your body adapting and you need to learn when to rest and when it’s ok to push.

  • Sore is an indication of growth
  • Sharp shooting pain is an indication of injury and time to stop
  • Sometimes light movement like a walk or yoga for runners can help to alleviate the soreness

Hungry all the time?
Your hunger hormones often go up with exercise because the body is trying to maintain a balance.

  • Increase your protein intake to help the body repair and lose fat.
  • Focus on nutrient dense meals, often hunger is a sign of a need for nutrition, not just calories.
  • Don’t start turning to all the sugary treats for quick energy.
  • Don’t overestimate how much you’re burning and really need to eat.

Looking for more tips to help your training:

  • 10K Race Day Plan
  • How to PR your 10Krunning coach

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs

 

Couch to 10K Plan

59shares

Posted by amanda Categories: 10K, running coach

Reader Interactions

Comments

  1. Gergana says

    September 29, 2020 at 12:15 pm

    This is a great plan! I just started following it. However, I am not sure what “3-5 strides” means. Can you please explain? Thank you.

    • amanda says

      September 30, 2020 at 2:03 pm

      Absolutely! They’re a short pick up at the end of your run. Here’s a full explanation https://www.runtothefinish.com/running-strides/

Primary Sidebar

Filter by Category
  • Select a Category
  • 10 miler
  • 10K
  • 13.1 marathon series
  • 15K
  • 30 Day Challenge
  • 5k
  • About ME
  • Abs
  • Active Travel
  • alaska
  • Amanda Brooks
  • Arizona
  • Asics
  • Austin
  • Baltimore
  • barefoot running
  • beauty
  • Biking
  • birthday
  • bloggers
  • blogging tips
  • body fat
  • body image
  • body weight exercises
  • book reviews
  • Boston Marathon
  • breakfast
  • California
  • Camping
  • Canada
  • Caribbean
  • chicago
  • ChiRunning
  • Clean Eating
  • cold weather training
  • colorado
  • compression
  • Costa Rica
  • Crockpot
  • cross training
  • CrossFit
  • dairy free
  • dessert
  • egg free
  • electrolytes
  • emotional health
  • Europe
  • family
  • Fit Together
  • fitness gear
  • Fitness Tracker
  • fitness vacation
  • florida
  • foam roller
  • food sensitivity
  • Fort Lauderdale
  • France
  • Funny Running
  • Gift Guide
  • Gluten Free
  • GPS Watch
  • Green Smoothie
  • Guides and Tips
  • habits
  • Half Marathon
  • Hawaii
  • HBBC
  • health coach
  • healthy eating
  • Healthy Home
  • Healthy lifestyle
  • Heart Rate Training
  • HIIT workout
  • hiking
  • hiking
  • Hip Strength
  • Hoka One One
  • Holistic Health
  • Hormones
  • hydration
  • Iceland
  • injury
  • inspiration
  • instagram
  • Ireland
  • IT Band
  • IT Band Recovery
  • Jerusalem
  • key west
  • knee injury
  • Kona
  • Love
  • low heart rate training
  • Maffetone
  • main dish
  • Marathon
  • marathon training
  • marriage
  • meal planning
  • Meditation
  • Memphis
  • mental marathon training
  • Mexico
  • Miami
  • Motivation
  • New York City
  • New York City Marathon
  • New York City Marathon Training
  • NYC marathon
  • Oregon
  • Orlando
  • Palm Beach
  • Philadelphia Marathon
  • physical therapy
  • podcasts
  • Prague
  • Product Review
  • Race
  • race costume
  • race medal
  • race photo
  • race report
  • Ragnar
  • Recipe
  • recovery
  • recovery meal
  • relaxation
  • relay race
  • resolution run
  • review
  • Rock N Roll
  • run club
  • Runner's World
  • running accessories
  • running books
  • running coach
  • running form
  • running fuel
  • running gear
  • Running Group
  • running motivation
  • running music
  • Running Shoes
  • safety
  • salads
  • san diego
  • Saucony
  • Seattle
  • skin care
  • Soup
  • South Beach
  • South Carolina
  • South Florida
  • speed work
  • sports nutrition
  • Stand Up Paddle Boarding
  • Steamboat Springs
  • Strength Training
  • stretching
  • sugar reduction
  • Thanksgiving
  • trail running
  • Training Group
  • training plan
  • travel
  • travel running
  • treadmill
  • treadmill workout
  • triathlon
  • ultrarunning
  • vegan
  • Vegas
  • vegatarian
  • vegetable
  • virtual run
  • wedding
  • weight loss
  • winter
  • women's running
  • workout
  • workout motivation
  • workout schedule
  • Yoga

5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

Recent Posts

  • How Quickly Do You Lose Fitness: Bounce Back from Missed Runs
  • The Year That Almost Wasn’t
  • Top 10 Men’s Running Pants | Lightweight to Winter Tights
  • Snowshoeing for Beginners
  • Best Fitness Books : What’s Worth Actually Reading

Must Have Gear

Comparing GPS Watches

Best HR Monitor for Running

Best Foam Rollers

Best Running Books

Running Jackets for Every Condition

fitness partners

Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Click here to do your shopping!

Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

online running coach

Footer

Get the Free 5 Day Better Runner Challenge

Start Making Quick Progress on Your Goals (I swear it's easy)

About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

Popular Posts on RunToTheFinish

  • Piriformis Syndrome Exercises: Alleviating a Pain in the Butt
  • Suunto vs Garmin: Which GPS Watch Is Better for You
  • 17 Funniest Running Memes – Which One’s Do You Relate To?
  • T25, P90X3, PiYo – Can it Improve Your Running? Complete Comparison
  • Brooks vs Asics: What’s the Difference in Running Brands

runtothefinish

Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
.
A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
.
Day one IS drink a glass of water when I wake up. Put on my running clothes.
.
Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
.
(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
.
It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
.
.
#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
.
BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
.
Yes, I knead to know for when we can travel again.
.
Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
.
.
.
.
#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
Follow on Instagram
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

Copyright © 2021 RunToTheFinish

Copyright © 2021 · RunToTheFinish V2 on Genesis Framework · WordPress · Log in