Couch To 10K

The Couch to 10K training program uses the walk/run method and is designed to train you from zero fitness to 10K within 12 weeks. Its ideal if you aim is to enter a 5k/10k run or you just want to start getting fit. There is an Android / Apple app to help achieve this. Many running clubs also support this initiative.

Some advice beofre starting on the couch to 10K programme.

Equipment

As a minimum invest in a decent pair of running shoes preferably from a specialit running shop. A smart sports watch is desirable to track runs but you can use a mobile phone using apps such as Strava to do this.

Route Planning

When planning routes make sure you are never too far from home / car in case you need to end the run early. in the early stages dont over do it, keep your routes simple.

Other

Join a local running club. Running with others is great for motivation and advice. Many clubs run the couch to 10k plan. See our directory for local running clubs. Take part in the local parkrun which are free organised timed 5k runs held in parks around the UK every Saturday. These are a great way to build up to 5k runs.

Finally before embarking on the couch to 10k its a good idea to consult your doctor if you have any heatlh conditions.