Plan description
Each week has three runs: one easy, one faster and one long.
The long run grows a little each week. Weeks 4 and 8 are easier, so your body can catch up.
By week 10 you run 10 km (6.2 miles). At an easy pace that takes 60 to 80 minutes.
Before this plan, it is best to have done:
5K to 10K overview
This plan runs for 10 weeks, 3 sessions a week.
Every run: 5 min brisk walk or slow jog first. Faster or steady runs: then 5 min easy, and 2 min easy between faster parts.
The ten weeks
| Week | Easy run | Faster run | Long run |
|---|---|---|---|
| 1 | 30 min | 3 × 3 min faster | 35 min |
| 2 | 30 min | 4 × 3 min faster | 40 min |
| 3 | 30 min | 4 × 4 min faster | 40 min |
| 4 | 25 min | 3 × 3 min faster | 35 min (easier) |
| 5 | 35 min | 5 × 3 min faster | 45 min |
| 6 | 35 min | 4 × 5 min faster | 50 min |
| 7 | 35 min | 20 min steady | 55 min |
| 8 | 30 min | 3 × 5 min faster | 45 min (easier) |
| 9 | 35 min | 25 min steady | 65 min |
| 10 | 30 min | 3 × 3 min faster | 10 km (60–80 min) |
The rules
- Start every run with 5 minutes of brisk walking or very slow jogging.
- Easy and long runs are slow. You should be able to talk in full sentences.
- Steady: you can say a short sentence. Faster: only a few words. Not a sprint.
- Leave a rest day between runs. Do the long run when you have time.
- Walk breaks are fine, even in the long run.
- A week felt too hard? Do it again before moving on.
- Sore muscles are normal. Sharp or growing pain is not. Stop and rest.
Your runs, week by week
Write how long each run took and how far you went. Watch the long run grow.
The PDF has a page for it, one row each for: Easy run, Faster run, Long run. The spreadsheet log works out your next weights for you.
After week 10
You can run 10 km. Keep three runs a week, and keep most of them easy.
| Next step | What it is |
|---|---|
| Keep it going | One easy, one faster and one long run a week, about 60 minutes long. |
| Want more? | Enter a 10K race, or add 5 minutes to the long run every other week. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Based on 3 sources
- Couch to 5K running plan2024 · nhs.uk
- Weekly running distance progression and injury risk2014 · J Orthop Sports Phys Ther
- Physical activity fact sheet2024 · who.int
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