Level 0 "Couch to..." 10k Race Plan [12 Weeks]

Are you ready to go from the couch to running a 10K? The Couch to 10K Training Plan is perfect for those who are currently not running at all or running very little. This plan is designed to gradually build your endurance and strength, guiding you step-by-step to confidently complete a 10K race.

This plan is for you if...

• You're currently running less than 5 miles/10 km per week, or not running at all
• You want to build your distance and endurance to run a strong 10k with confidence!

• Gradual 10K Training Schedule: A structured plan that slowly increases your running volume over several weeks, allowing your body to adapt safely and effectively.
• Post-Race Recovery Plan: A recovery schedule to help your body bounce back after completing your 10K.
• Beginner-Friendly: Tailored for those starting from a low or zero running base, this plan starts slow, ensuring you build a strong foundation.
• Flexible Training Approach: Easily adaptable to your schedule, with guidance on adjusting your workouts to fit your lifestyle.

• Extensive Resources:
  • Goal-Setting: Clear strategies to set and achieve your half marathon goals.
  • Easy Running & RPE Guides: Learn to pace yourself effectively using heart rate zones and Rate of Perceived Effort (RPE) for optimal training.
  • Hydration & Fueling: Detailed advice on how to stay hydrated and fuel your body during training and on race day.
  • Basic Strength Training: Simple yet effective strength exercises to complement your running and reduce injury risk.
  • Run Execution Details: Step-by-step guidance on how to execute each type of run in your plan, ensuring you get the most out of your training.

Key Features:

• Approachable Start: This plan starts with 3 runs per week and slowly builds you to 4 runs per week over the course of your training.
• Endurance Focused: Most of the training is done in your Easy Effort zone, helping you build endurance without to go the distance.
• Optional Tune-Up Races: Includes opportunities for a 5k race or time trial to gauge your progress and set realistic race day goals.

Why Choose This Plan?

This plan is all about starting where you are and building up to a 10K, no matter your current fitness level. With a focus on gradual progression and endurance, this plan ensures you’re ready to tackle a 10K at your own pace. The included resources cover everything from goal-setting to proper hydration and fueling, giving you a well-rounded approach to training. Perfect for those looking for a realistic, achievable way to start running, this plan will guide you from the couch to confidently completing your 10K.