TCH Daily · Training
How to train for couch to 10K — UK weekly plan
10K is two 5Ks stacked. Build volume slowly and keep one easy week.
Eight moves. Twelve weeks.
- Base first. Comfortable 5K before chasing 10K pace.
- Three runs weekly. Easy, easy, long. Speed work waits until week six.
- Long run plus 10%. Add distance slowly. Ego miles cause physio bills.
- Rest is training. One full rest day. Walks fine. No active punishment.
- UK pavement care. Reflective kit for dark evenings. Drivers will not see you.
- Fuel simple. Banana and water. Not a science experiment.
- Race date booked. Local 10K. Money down beats maybe.
- Life admin clear. Pair this with the Weekly Training Plan so sessions stay on the calendar.