Welcome to Your 8-Week Couch to 10K + Strength Training Plan!
Congratulations on taking the first step toward a healthier, more active you! Whether you’re starting from scratch or getting back into a routine, this 8-week plan is designed just for beginners. With a mix of walking, jogging, and strength training, you’ll build endurance, improve fitness, and feel stronger each week—no previous running experience needed.
This plan combines the popular Couch to 10K method (gradually increasing your running intervals) with a once-a-week beginner strength training session to help support your joints, improve posture, and reduce the risk of injury. The goal? To get you confidently across the finish line of your first 10K—and feel great doing it.
Each week, you'll follow a simple schedule of 3-4 run/walk sessions, 1 strength session, and rest or active recovery days to allow your body to adapt and recover. It’s all about progress—not perfection.
Get ready to move, sweat a little, and surprise yourself with what you can accomplish in just 8 weeks. Let’s do this!
If you have any questions about the plan, please feel free to email me at:
outtherecoaching@gmail.com
Coach Karla Smit
Email: outtherecoaching@gmail.com
Website: www.outtherecoaching.com
UESCA certified Ultrarunning and Nutrition Coach specializing in Trail running and Ultra Endurance events. Passion for the outdoors and adventure.
Services:
- One-on-one coaching packages
- Individualized training plans
- Runner specific strength and conditioning
- Nutrition and gear advice
- Race day strategy and fuelling