Couch to 10K in 10 weeks
A $19 run/walk plan for adults who haven't run in years. Week 1 starts with 60 seconds of running at a time, and Coach Theo's audio cues tell you exactly when to walk.
30 guided runs with audio 30-day refund Built by a USATF-certified coach
Week 1, Run 2
Theo, in your earEasy pace. You should be able to talk in short sentences.
- Week 1Run 1:00, walk 1:30
- Week 3Run 3:00, walk 1:30
- Week 5Run 8:00, walk 1:00
- Week 8Run 20:00, walk 1:00
- Week 10Your 10K
Most beginner plans start too fast for a body that hasn't run in years
They skip the walk breaks.
Your heart and lungs catch up in a few weeks. Tendons and shin bones take months. A plan that has you running 5 minutes straight in week 1 feels fine for three runs, and then your shins start to ache.
They move on whether you're ready or not.
Every week here ends with one check: could you still talk in short sentences on the last round? If not, you repeat the week. About a third of Theo's runners repeat at least one, and they still finish.
They ignore the other 23 hours.
Two 15-minute strength sessions a week (calf raises, split squats, glute bridges) are what keep knees and shins quiet. They're on the calendar, not in a footnote.
The 10 weeks, one lane at a time
Three runs a week: Tuesday, Thursday and a longer Saturday. This is the Saturday run. Every run starts and ends with a 5-minute walk.
- 1wkRun 1:00, walk 1:30 ×8Longest run: 1 minLearn the rhythm. Run slow enough to talk, even if it feels like a shuffle.
- 2wkRun 2:00, walk 1:30 ×6Longest run: 2 minStrength sessions add a second set of calf raises.
- 3wkRun 3:00, walk 1:30 ×5Longest run: 3 minShins often complain here. The checklist tells you which aches are normal.
- 4wkRun 5:00, walk 1:30 ×4Longest run: 5 minCheckpoint week. Repeat it if the last round felt like a struggle.
- 5wkRun 8:00, walk 1:00 ×3Longest run: 8 minWalk breaks get shorter. The Saturday run passes 35 minutes.
- 6wkRun 10:00, walk 1:00 ×3Longest run: 10 minYou cover 5K for the first time, walk breaks included.
- 7wkRun 15:00, walk 1:00 ×3Longest run: 15 minSecond checkpoint. The Saturday run reaches 58 minutes.
- 8wkRun 20:00, walk 1:00 ×3Longest run: 20 minAbout 8K on Saturday at easy pace.
- 9wkRun 25:00, walk 1:00 ×3Longest run: 25 minThe longest run of the plan, close to 10K at easy pace. Then you back off.
- 10wkTaper, then race day6.2 milesTwo short runs, then your 10K. A 1-minute walk at every mile marker is allowed and encouraged.
Strength sessions run on Monday and Friday all 10 weeks: 15 minutes, a chair and a wall, no gym.
Everything in the $19 plan
PDFs and MP3s arrive by email right after checkout, plus a login for the free Cadence app where every run plays with one tap.
- 30Guided runs with audio cuesTheo's voice calls every run, walk and cool-down, so you never watch a clock.
- 20Strength sessionsTwo a week, 15 minutes each, done at home with a chair and a wall.
- 10Week printable calendarOne page for the fridge, with boxes to tick and space to move a missed run.
- 13Paces on the pace chartFrom 10:00 to 16:00 per mile, with 5K and 10K times and treadmill speeds.
- 9Checks on the injury-prevention listWhich aches are normal, which mean rest, and when to replace your shoes.
See your 10 weeks before you pay
Answer one question. The chart shows your Saturday run each week, and the clock gives an honest finish range for race day.
Your Saturday run in minutes, week by week
Projected 10K finish
1:20 to 1:45
Most people who start from zero finish a first 10K in this range with walk breaks.
Coach Theo started where you are
I ran my first 10K at 34, forty pounds heavier than I am now, with a walk break every half mile. It took 1:09:44 and I was the happiest person in the finish chute.
Since 2014 I've coached beginner groups in Portland on Saturday mornings. This plan is the exact progression I use with them, written down so you can follow it on your own street.
Get stuck, sore or bored? Reply to any plan email. My team and I read every one.
Theo Ramirez, USATF Level 1 Certified Coach
- 12 yrscoaching beginner runners in Portland
- 900+runners through the Saturday group
- 2016USATF Level 1 certification
Three finishers, three very different paces
All three started at Week 1, Run 1. None of them were runners before.
"I hadn't run since gym class in 1995. Week 1 felt almost too easy, which is exactly why I kept going. I walked a minute at every mile marker on race day and still passed people at the end."
"I have a cranky left knee, so I never skipped a strength session. I repeated week 4 once, so it took me 11 weeks instead of 10. The knee didn't flare up a single time."
"The audio cues are the whole thing for me. I play a podcast, Theo's voice cuts in, I walk or I run. I never once looked at my watch. My daughter ran the last mile with me."
Do the first four weeks. If it isn't for you, get your $19 back.
Email hello@cadencerun.co within 30 days of buying and we refund the full $19 to your card. You don't have to explain why, and you can keep the files.
What people ask Theo before buying
Still unsure? Email hello@cadencerun.co. Theo's team answers within one business day.
I'm over 50 and heavier than I'd like. Is this safe for me?
The plan starts with 60-second runs for exactly this reason. Most people in our Saturday group are between 35 and 60. If you have a heart condition, a joint replacement or you're coming back from an injury, get a quick OK from your doctor first.
My knees hurt the last time I tried running. Why would this be different?
Short run intervals, landing under your hips and two strength sessions a week are built around knees and shins. The injury checklist tells you which aches are normal and which mean take two days off.
I can already run a mile. Will this be too easy?
Page 2 of the plan is a start-here guide. Depending on your mile time you begin at week 2, 4 or 5, and the spare weeks go into longer Saturday runs. The calculator above shows where you'd start.
Do I need a smartwatch or a running app?
No. The audio files tell you when to run and when to walk. Any phone that plays MP3s works. A watch is nice on race day, but it isn't required.
What if I miss a run, or a whole week?
Miss one run and you carry on. Miss a week and you repeat the last week you finished. The calendar has a corner on every day to write the new date.
Can I do it on a treadmill?
Yes. Set the incline to 1% and follow the same cues. The pace chart lists the treadmill speed next to every pace.
Is this a subscription?
No. It's $19 once. After checkout you'll see one optional coaching add-on, and you can skip it with one click.
How do I get the plan after I pay?
You'll get an email with a download link for the PDFs and MP3s, plus a login for the free Cadence app. Check your spam folder if it isn't there within 10 minutes.