Coaching Plan

Couch to 10km

$59.00

Transform from a casual runner to a confident 10K finisher with our Couch to 10K Training Plan! Whether you're new to running or looking to progress beyond 5K, this structured 10-16 week program is designed to gradually build your endurance, strength, and running efficiency.

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*

Your Plan

Couch to 10km Running Plan

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*

Who Is This For?

Beginner runners aiming to complete their first 10K or improve their existing 10K time
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

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.

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.

Meet Your Coach – 20+ Years of Experience in Endurance Coaching

SportCoaching is led by Graeme, a international running coach with more than two decades of experience helping athletes around the world. From 5K fun runners to ultramarathoners, his science-backed, personalized approach has helped thousands of runners improve their performance and enjoyment of the sport. Join more than 750 athletes Graeme has coached around the world.

Reviews

Running Coaching Reviews

När jag började titta efter någon att ta hjälp av var återkoppling något vitalt och där tycker jag du är

Jag tog hjälp av Graeme för att förbättra mig inom löpning och landsvägscykling. Vi har bra kontakt under hela tiden och jag har förbättrat min kapacitet. Den största vinsten är att jag numer kan springa utan knäsmärtor och att mina ryggproblem nästan helt har försvunnit

Exceptional help for a newbie runner like me, not only does sportcoaching help elite athletes but looks after newbie runners like myself and goes above and beyond to see me improve

I purchased a couch to 10k training program from SportCoaching and for a newbie like me it is easy to understand and follow. So far I am already halfway through and everything feels great. I highly recommend this plan to all beginner runners

Brought the 18 week half marathon training plan, not only was it built for me but Graeme spent more than 1 hour discussing my previous training and how we could make improvements to it. He then explained in detail what training we should focus on and the results we should expect. Overall super happy and once this training plan is finished I will probably move into monthly coaching with him

Graeme was absolutely amazing throughout the whole period of training!

One of the best coaches I have worked with. Always available and have seen a big improvement in my running since starting with Graeme

Graeme has helped me improve my fitness for basketball in just one month. Thanks!

Working with my running coach has been a game-changer for me. With personalized training plans and expert guidance, I’ve seen remarkable improvements in my speed and endurance. I never thought I could enjoy running this much!

I’ve always been a casual runner, but I wanted to take my training to the next level. My running coach helped me set clear goals and structured workouts that pushed my limits while keeping me injury-free. The progress I’ve made in just a few months is astonishing

Training on my own led to burnout and inconsistency. Having a running coach has provided me with a sense of accountability and a well-rounded approach to training. The mix of workouts keeps things interesting, and the results speak for themselves.

I have seen a marked improvement over my 5km and 10km time under Graeme’s guidance. He goes out of his way to help you improve your results in a fun and motivation way. Recommend to any type of athlete that wants to make a big improvement in their results

I am a complete beginner when it comes to running. Sportcoaching has helped me progress slowly and build my fitness up to be able to handle my first marathon. I’ve also lost over 8kg in the first two months with his advice and feel like I have much more energy

I have been struggling with constant injuries for years. Graeme has taken his time to help me understand what is causing the issues and how I should structure my training to stay injury-free. Originally I signed up just for some guidance here and there, now I’m on a full monthly running plan and couldn’t be happier!

Thanks for all the support and all my questions over the years. You have helped me considerably improve my running. Thanks again!

Dropped my running time from 21mins to 17mins for 5km! Thanks for the coaching!

Fått ett utmärkt mottagande och en mycket seriös individuell plan för min fortsatta träning

Fantastic good Coach, given me great progress. Highly recommended if you want to make progress.

Good support and highly knowledgeable, highly recommended.

Graeme has a real passion for coaching and always takes that extra step to help his athletes. The knowledge and tips he provides are invaluable and so is the improvement I have made this year. Thanks!

Been injury free for over 6 months since starting with sportcoaching. Its the longest time i have been able to continually build my training volume and results without my calf problems.