This progressive couch-to-10K training plan takes complete beginners from zero running experience to race-day ready in just 12 weeks. The program emphasizes gradual mileage increases and built-in recovery days to prevent injury.
Each week includes three running sessions combined with two cross-training days and two full rest days. The plan starts with walk-run intervals and gradually shifts to continuous running by week six.
Nutrition and hydration guidelines are included to support your training throughout the program.
