TRAINING couch to 10k training plan

Published on March 18th, 2015 | by Mark

Couch To 10k Race Training Program

A ten-kilometer race is a widely popularized running distance within all major athletic competitions. Therefore, a lot of preparation goes into play when preparing to participate in such long distance marathons. In order to participate in a 10k race, one requires a good level of fitness. Many runners begin by entering five-kilometer races as the slowly begin to recline upwards towards other long distance running opportunities.

Training is of major importance in order for one to participate in a 10000m race. It is essential to have a well-organized training schedule that also includes a diet plan. Hence, when considering beginning your first ten-kilometer race, it is important not to rush straight into the obstacle without properly evaluating the needed requirements to complete such a race. This training program shall help you fully prepare oneself for such a race and successfully complete it at the same time.

Preparation for start:

  • This training plan is designed for those who a considering taking part in their first five to ten-kilometer race.

The main objective of this training plan aims in focusing on all the required elements required by one to complete their first ever marathon experience. It also strives to educate one on the precautions needed when preparing to participate in search a marathon; while at the same time including a step-by-step program that will eventually turn one to a ten-kilometer runner.

This guide includes advice on:

  • Training- the dos and don’ts of a successful training plan.
  • Kit- what materials are required by one when training.
  • Nutrition- a guided diet plan on how to energize one’s body.
  • Hydration- consumption of fluids to avoid dehydration.
  • Training-a five-month training program.

Before beginning the training session, it is vital to take some time to consider a number of safety precautions be commencing training.

Safety tips:

It is of vital importance to ensure that it is safe to begin an exercise program. By completing the safety checklist below by answering yes or the alternative, make an appointment with a doctor before commencing training.

  • Age of 30 years and have not exercised for a considerable amount of time?
  • Do you suffer from any medical condition?
  • Do you smoke or recently gave up smoking?
  • Have you undergone any surgery procedures within the past two years?
  • Do you suffer from any life-threatening physical injuries?
  • Are you currently under any medication?
  • Do you seem unsure about beginning the training program?

Upon properly evaluating oneself on the above safety requirements and getting, an all clear from the doctor one is ready to begin the road to a ten-kilometer training fitness.

What gear do I need?

To get started on your walk to the ten-kilometer fitness plan, one requires minimal equipment. Running is a very simple sport and requires very little equipment to successfully set you in the path of a ten-kilometer marathon success. One of the major components required to succeed in the ten-kilometer marathon training is suitable clothing, which includes suitable footwear and clothing in order to feel comfortable when running. Footwear happens to be one of the most technical as well as the most important equipment required by runners. Footwear has always been evolving over the past ten years and slowly becoming sophisticated pieces of technology among which many footwear companies have developed to their own unique versions.

Correct footwear is a major area long distance runners should never compromise on; proper, comfortable footwear is an investment in both protection and injury prevention. Therefore, visiting a specialist in athletic footwear rather than a chain store would be more vital in determining the best suitable footwear for long distance running. A specialist would be in a better position to assess by use of pressure plate testing in assessing one’s requirements and recommended running shoes.

Where to train:

When it comes to jogging and running, it does not matter where the training takes place as virtually nowhere is out of bounds. People vary depending on their preference on where to do their training. Among the places where the training process can take place, include the gym, treadmill and the great outside doors.

A sensible approach when beginning a training session would be to start locally while slowly venturing other fields while progressing. This creates an atmosphere whereby one does not feel pressured but rather slowly builds their momentum in the process. Being able to vary routes is a definite requirement. This is true when considering the most committed runners continuously using the same route end up tiring following the same route repeatedly.

Therefore, the use of local knowledge is of great importance as it helps keeps your runs fresh. It also helps one build strong willing and determination while developing muscle structure.

When to train:

Everyone has a preferred time for training, early morning through lunchtime and late evening. The great aspect about running is that one is not constrained by timing or gym openings. This allows one to train at whatever time best suits him or her.

Physiologically, science determines that early afternoon is the best time to train. This because the body is fully awake, flexible and loose, while at the same time providing the body with the opportunity to properly hydrate. However, this in no way limits one from training at whatever time is best suitable time to train depending on your preference.


When setting out to achieve one ten-kilometer program, one of the key elements is weight loss. Nutrition is of high importance at this stage of running. This is because the proper nutrition ensures the body gets the sufficient fuel it requires in order to operate at the level and rate one is pushing it. Therefore, even though one has to keep count of their calorie intake while at the same time being able to eat healthy and lose weight, it is important to note that the bodies nutritional needs a mate.

A good training diet would consist of energy-rich carbohydrates, protein which acts a repair mechanism and regrowth of muscles and tissues; fats which a considered highly essential for energy production, vitamins and minerals which help build one’s immune system and good health.

Principles of training:

It is common belief to think that training improvements a made when one runs further or runs a faster time over a particular distance. However, this is not the case, scientifically such improvements a made over the resting period, following an earlier training session. During a training session, it is the measurable results that one recorded in terms of quicker times and distance covered. This is a result of how the human body responds to training. During the exercise, the body is challenged. Following a training session, the human body adapts and gets stronger.

Therefore, the most important component in any training session is rest. This allows the body to adapt to training. Lack of rest can result in fatigue, loss of motivation and injury.

Couch To 10k Race Training plan:

Week Mon Tue Wed Thu Fri Sat Sun
1 stretch & strength 2.5 m run 30 min cross 2.0 m run + strength Rest 40 min cross 3 m run
2 stretch & strength 2.5 m run 30 min cross 2.0 m run + strength Rest 40 min cross 3.5 m run
3 stretch & strength 2.5 m run 35 min cross 2.0 m run + strength Rest 50 min cross 4 m run
4 stretch & strength 3 m run 35 min cross 2.0 m run + strength Rest 50 min cross 4 m run
5 stretch & strength 3 m run 40 min cross 2.0 m run + strength Rest 60 min cross 4.5 m run
6 stretch & strength 3 m run 40 min cross 2.0 m run + strength Rest 60 min cross 5 m run
7 stretch & strength 3 m run 45 min cross 2.0 m run + strength Rest 60 min cross 5.5 m run
8 stretch & strength 3 m run 30 min cross 2.0 m run + strength Rest Rest 10-K Race

Further Information:

 Image credit: By U.S. Air Force photo by Staff Sgt. Jonathan Steffen, via Wikimedia Commons

About the Author

is actually a super running fan.

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