Your 12 Week Couch to 10k Running Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
A 12 Week Couch To 10k Training Plan, designed for people who don’t run! (Yet)
This plan is designed specifically for non-runners. If you’ve got no running experience, or haven’t run for years and years . . . this is the plan for you!
Start off every workout with 5 minutes of brisk walking and preferably some dynamic stretching. I´ve also added some running fun running drills you can do before to help with your stability and core needed for running.
Don’t worry AT ALL about your running speed. Even if you’re just shuffling forward, the important thing is to keep going for the assigned time interval – just keep going!
If you’re feeling burned out or feeling aches and pains, take a day off – and if you want to, repeat a week instead of cranking up the intensity.
Try to get in 3 short cross-training sessions per week: ideally weightlifting for runners, yoga, or some form of strength/mobility work! I´ve added in follow along videos you can choose from.
If this 12-week plan seems a bit too easy for you, check out my 8 week plan :
Take a look at the 8 week plan
The plan includes:
🏃Run / Walk progressive sessions
🧘♀️Yoga and Pilates
🪷Stretching and Meditation
💪 Strength & Conditioning to help you avoid injuries
✏️ Training and Racing Tips
📧 Email Access to your Coach
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and 10k event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.