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Subscription
None – One-time payment
Time commitment
3–7 hours per week
Low cost
$59 one-time payment
Plan duration
10–16 weeks
Level
Beginner
Training zones
Heart rate · RPE*
What’s Included in Your Couch to 10K Plan
- Custom-designed training plan tailored to your current fitness level, available time, and personal goals
- Specifically designed for beginners aiming to complete their first 10K
- Includes a 1-hour consultation via phone or email
- Review of your current fitness and running experience to ensure a smooth and safe training progression
- Workouts structured around effort levels, heart rate, or perceived exertion zones for optimal results
- Accessible online through Training Peaks
- One-time payment with no ongoing subscription required
- Delivered within 24 hours*
What Sets Our Plans Apart
What makes SportCoaching’s Couch to 10 km Running Training Plan different from the generic step-up programs online is how it bridges the gap between beginner fitness and confident 10 km running. Fully personalised around your lifestyle, goals, and current ability.
- Custom built around your lifestyle and fitness: This isn’t a one-size-fits-all plan. It’s tailored to your weekly schedule, running background, and fitness level.
- 1-hour consultation call: You’ll speak directly with Coach Graeme to discuss your training history, motivation, and long-term goals.
- Fitness review and data analysis: We assess your current mileage, pace, and strength to identify what’s holding you back. Then create a structured progression that improves aerobic capacity and running efficiency week by week.
- Direct access to your coach: You’re not downloading a static PDF plan. You can message or speak with your coach before the plan begins to clarify workouts, pacing, and progression strategies.
- Custom plan delivered within 24 hours: After your consultation, your personalised 10 km plan is built and sent to you within one business day so you can start training straight away with confidence.
“Fantastic coach. I’ve seen huge improvements in my running since starting with Graeme. Highly recommended.”
Jean Kristin Veibye-Hauge, Runner, Norway
★★★★★
“Dropped my 5 km time from 21 minutes to 17 minutes. The coaching structure and feedback made a huge difference.”
Graham Pearson, Runner, New Zealand
★★★★★
“Graeme was outstanding throughout my training. Always responsive, motivating, and clear with guidance.”
Aneesh Yellishetty, Runner, New Zealand
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
Frequently Asked Questions
Who is this Couch to 10K plan for?
This plan is designed for beginners aiming to complete their first 10K, or those looking to progress from 5K running. It's ideal for runners building endurance and confidence gradually.
How long does the plan run for?
The Couch to 10K training plan spans 10 to 16 weeks, depending on your current fitness level and weekly time availability.
How many hours per week will I need?
You’ll need between 3 to 7 hours per week to complete the training sessions included in this plan.
What kind of workouts are included?
The plan includes easy runs, interval sessions, tempo efforts, and recovery days — all structured to progressively build strength, endurance, and mental toughness.
Is the training plan delivered online?
Yes — all workouts are delivered through TrainingPeaks, an online training platform that syncs with most GPS watches and tracking apps.
How soon will I get access to the plan?
You’ll receive your training plan within 24 hours of purchase.
Is a consultation included?
Yes, your plan includes a 1-hour consultation via phone or email to review your background, fitness level, and goals.
Is this a one-time payment?
Yes — there’s no ongoing subscription. The Couch to 10K plan is a one-time payment of $59 AUD.
Can I use heart rate or RPE for training?
Absolutely. The plan is designed to work with heart rate zones, RPE (rate of perceived exertion), or time-based workouts, depending on your preferences and equipment.
Who Is This For?
- Beginner runners aiming to complete their first 10K or start back from a previous injury.
- Athletes looking to build endurance, strength, and confidence in running, progressing from shorter distances.
- Individuals seeking to develop a sustainable running routine with a focus on injury prevention and gradual progression.
- Runners aiming to achieve their personal best, build a solid foundation, and set the stage for future running goals.
- Looking to build up to longer distances in the future.
- Complete newbie starting out their fitness journey.
Overview
Ready to take your running to the next level? Our Couch to 10K Running Training Plan is designed specifically for beginners who want to build endurance, confidence, and strength to complete their first 10K or improve their current performance. This structured 10-16 week program gradually progresses from shorter running sessions to longer distances, ensuring that you’re prepared every step of the way.
Whether you’re new to running or coming back after a break, this plan will guide you with the right balance of easy runs, interval training, tempo sessions, and recovery days to ensure a smooth, injury-free journey. With each week, you’ll develop the stamina, pacing, and mental toughness needed to cross the 10K finish line with confidence and strength.
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Get a training plan tailored to your goals, fitness level, and schedule — so every session moves you closer to your next breakthrough.
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