Couch to 10K Training Plan: 18-Week Schedule

From walk-run to 10K in 18 weeks: a 10-week couch to 5K start, then an 8-week 10K plan with 2–4 sessions a week and a longest session of 90 minutes. Every week of both stages is below. Or let SportPlan build it around your schedule and race date.

6.2 miles / 10 km

18 weeks in total: a 10-week walk-run start, then the 8-week 10K plan. These are two consecutive templates; the second stage uses its own weekly session pattern.

18 weeks · 0.8–3.2 hours a week · 2–4 sessions per week · longest session 90 min

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Week-by-week schedule

Stage 1: 10-week walk-run start

Couch to 10K Training Plan: 18-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Walk-run · 30 min Wed · Walk-run · 30 min Sat · Walk-run · 30 min	90 min · 3 sessions
Week 2	Base	Mon · Walk-run · 30 min Wed · Walk-run · 30 min Sat · Walk-run · 30 min	90 min · 3 sessions
Week 3	Build	Mon · Walk-run · 31 min Wed · Walk-run · 31 min Sat · Walk-run · 31 min	93 min · 3 sessions
Week 4	Build	Mon · Walk-run · 22 min Wed · Walk-run · 22 min Sat · Walk-run · 22 min	66 min · 3 sessions
Week 5	Build	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 6	Specific	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 7	Specific	Mon · Walk-run · 32 min Wed · Walk-run · 32 min Sat · Walk-run · 32 min	96 min · 3 sessions
Week 8	Specific	Mon · Continuous run · 30 min Wed · Continuous run · 30 min Sat · Continuous run · 38 min	98 min · 3 sessions
Week 9	Taper	Mon · Continuous run · 30 min Wed · Walk-run · 22 min Sat · Confidence run · 30 min	82 min · 3 sessions
Week 10	Taper	Mon · Walk-run · 22 min Wed · Short shakeout run · 15 min Sat · First 5K run · 45 min	82 min · 3 sessions

Stage 2: 8-week 10K plan

Couch to 10K Training Plan: 18-Week Schedule
Week	Phase	Sessions	Weekly total
Week 11	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	140 min · 4 sessions
Week 12	Base	Mon · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	110 min · 3 sessions
Week 13	Build	Mon · Easy run · 40 min Wed · Progression run · 30 min Fri · Long run · 75 min Sat · Strength · 30 min	175 min · 4 sessions
Week 14	Build	Mon · Easy run · 30 min Thu · Easy run · 30 min Sat · Mobility · 30 min	90 min · 3 sessions
Week 15	Specific	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 45 min	160 min · 3 sessions
Week 16	Specific	Mon · Easy run · 40 min Wed · Tempo or threshold run · 40 min Fri · Long run · 90 min Sat · Strength · 20 min	190 min · 4 sessions
Week 17	Taper	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 20 min	135 min · 3 sessions
Week 18	Taper	Mon · Easy run · 30 min Fri · Recovery run · 20 min	50 min · 2 sessions

Take this goal into the plan builder and choose the schedule that fits your week.

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Questions about this schedule

How long is this schedule?

The complete schedule contains 18 weeks.

How many sessions are scheduled each week?

The schedule contains 2–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 90 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.