Couch to 10K in 12 weeks – a training program for absolute beginners

Running is a fabulous thing and I believe that:

• Anyone can run, and
• Everyone should run.

My ‘Couch to 10K in 12 weeks’ program is a sort of initiation program for folks to adopt running as a form of healthy lifestyle. This 12-week regime has done wonders for several folks I have initiated into the beautiful world of running. A large proportion of the folks who started with this program have successfully graduated to HM, FMs, and Ultras (of course, with loads of hard work and training).

This program is for you if:

• You have never run or played much sports in life but have a genuine desire to run now
• You want to do something about your fitness
• You are generally injury-free and do not have any mobility-limiting conditions/injuries at the major zones back, hips, knees, and ankles
• You do not have any heart-related conditions which require regular monitoring and interventions
• You want to be part of the awesome running community

I have used a few terms in the training plan above. Here is a key to each of these:

• Easy Walk: A leisurely walk. You should not go out of breath anytime while doing this.
• Brisk Walk: A walk with purpose and faster than a leisurely walk. You should not go out of breath.
• Jog: This is a little faster than a brisk walk but not a full-fledged run. Focus on breathing and you should be slow enough to be able to talk while jogging.
• Run: Slightly faster than a jog but not a sprint. The idea is to remain at the same pace/speed throughout the entire duration. This will be a moderate effort. You will go out of breath during this and may not be able to hold conversations while running.
• Cross Train: This is 30+ minutes of activities other than running. It could be Yoga, Swin or Cycling.  In alternate weeks, you can also do strength training. Here is a guide to a super simple strength training routine for runners: https://aashutosh.net/2023/11/27/super-7-must-do-workouts-for-the-runners/

I have also created a spreadsheet version of this plan wherein you can document and track your progress. If you are keen on having the spreadsheet version, please drop in a note to aashutosh.chaudhari[at]gmail[dot]com.

Some disclaimers which you should also know before embarking on this plan:

• This is a generic plan to guide your effort for the first 10K of your life. Every human body works differently and hence the generic plan may require tweaks specific to you.
• Niggles are expected during this program; especially in your lower body and back. But with rest, these niggle should go away. Any pain that persists beyond 3 days of rest merits examination by an expert. In such a situation, you should stop the program and consult a doctor immediately.
• This plan is for folks who have a sedentary lifestyle and want to kickstart running. If your ambitions are to run fast 5Ks then you probably need a different plan.
• The training plan works if you can execute at least 80% elements of the plan. If your execution gaps are bigger, it is better to move back to the last known successfully executed week and restart.
• This training plan is designed to be easy and for the right reasons. Especially, the initial weeks are deliberately designed to be easy. Please try to execute as per the plan and resist the temptation of running/walking more distance or going faster. There are no extra brownie points for doing this!

May you conquer your first 10K in 12 weeks. Happy Running!

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PS: This training plan is drawn out of my personal experience. I do not (yet) hold a formal running coach certification and please use this more as a guide rather than a coach-prescribed routine. As mentioned in the article, I have seen a large number of folks who successfully began their running journeys with a basic program like this.