Beginner plan

Couch to 10 Miles

A beginner-friendly run/walk progression for nonexperienced runners who want to build toward the same 10-mile goal week. Repeat weeks as needed if the jump feels too aggressive.

Jump to weeks
Run/walk is allowed all the way through Ends November 22, 2026
Training Points 0 / 0

Check off each day as you complete it. Your points are saved in this browser with localStorage.

1
Jul 6–Jul 12, 2026

Start moving

Original spreadsheet source: Beginner progression

2Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

Run 1 min / walk 2 min × 8

Wed
◆ Walk or Cross-Train

Rest or walk

Thu
● Easy Session

Run 1 min / walk 2 min × 8

Fri
◦ Rest

Rest

Sat
● Recovery Session

Run 1 min / walk 2 min × 8

Sun
★ Long Run / Run-Walk

2.0 mi run/walk

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipRepeat any week if your shins, knees, or breathing feel overwhelmed.
0 / 90 points earned this week Daily checkboxes save automatically
2
Jul 13–Jul 19, 2026

Build rhythm

Original spreadsheet source: Beginner progression

2.3Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

Run 90 sec / walk 2 min × 8

Wed
◆ Walk or Cross-Train

Walk or cross-train

Thu
● Easy Session

Run 90 sec / walk 2 min × 8

Fri
◦ Rest

Rest

Sat
● Recovery Session

Run 90 sec / walk 2 min × 8

Sun
★ Long Run / Run-Walk

2.3 mi run/walk

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipKeep run segments relaxed. Speed does not matter yet.
0 / 90 points earned this week Daily checkboxes save automatically
3
Jul 20–Jul 26, 2026

Longer intervals

Original spreadsheet source: Beginner progression

2.6Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

Run 3 min / walk 2 min × 6

Wed
◆ Walk or Cross-Train

Walk or cross-train

Thu
● Easy Session

Run 3 min / walk 2 min × 6

Fri
◦ Rest

Rest

Sat
● Recovery Session

Run 4 min / walk 2 min × 5

Sun
★ Long Run / Run-Walk

2.6 mi run/walk

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipUse the walk breaks early. They are training, not cheating.
0 / 90 points earned this week Daily checkboxes save automatically
4
Jul 27–Aug 2, 2026

Steady effort

Original spreadsheet source: Beginner progression

3Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

Run 5 min / walk 2 min × 5

Wed
◆ Walk or Cross-Train

Walk or cross-train

Thu
● Easy Session

Run 6 min / walk 2 min × 4

Fri
◦ Rest

Rest

Sat
● Recovery Session

Run 8 min / walk 2 min × 3

Sun
★ Long Run / Run-Walk

3.0 mi run/walk

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipTry to finish each run feeling proud, not wrecked.
0 / 90 points earned this week Daily checkboxes save automatically
5
Aug 3–Aug 9, 2026

First continuous run

Original spreadsheet source: Beginner progression

3.2Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

20-minute easy run

Wed
◆ Walk or Cross-Train

Walk or cross-train

Thu
● Easy Session

Run 10 min / walk 2 min × 3

Fri
◦ Rest

Rest

Sat
● Recovery Session

25-minute easy run

Sun
★ Long Run / Run-Walk

3.2 mi long run/walk

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipYour first continuous run is about patience. Slow down early.
0 / 90 points earned this week Daily checkboxes save automatically
6
Aug 10–Aug 16, 2026

5K confidence

Original spreadsheet source: Beginner progression

3.1Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

25-minute easy run

Wed
◆ Walk or Cross-Train

Walk or cross-train

Thu
● Easy Session

30-minute easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

Easy shakeout

Sun
★ Long Run / Run-Walk

5K / 3.1 mi effort

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipFive kilometers is close. Keep the effort controlled.
0 / 90 points earned this week Daily checkboxes save automatically
7
Aug 17–Aug 23, 2026

Bridge week

Original spreadsheet source: Beginner progression

3.5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

30-minute easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2.5 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

3.5 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipAfter this week, you should be ready to blend into longer easy running.
0 / 90 points earned this week Daily checkboxes save automatically
8
Aug 24–Aug 30, 2026

Extend gently

Original spreadsheet source: Beginner progression

4Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

2.5 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2.5 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

4.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipAdd distance gently. Walk breaks are still allowed.
0 / 90 points earned this week Daily checkboxes save automatically
9
Aug 31–Sep 6, 2026

Join the build

Original spreadsheet source: Beginner progression

4.5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2.5 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

4.5 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipThink time on feet. The long run can be run/walk.
0 / 90 points earned this week Daily checkboxes save automatically
10
Sep 7–Sep 13, 2026

Five-mile long run

Original spreadsheet source: Beginner progression

5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

5.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipPractice an easy fueling routine for anything over 60 minutes.
0 / 90 points earned this week Daily checkboxes save automatically
11
Sep 14–Sep 20, 2026

Step-back week

Original spreadsheet source: Beginner progression

4Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

2.5 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2.5 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

4.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipThis week backs off a little so your body can adapt.
0 / 90 points earned this week Daily checkboxes save automatically
12
Sep 21–Sep 27, 2026

Build again

Original spreadsheet source: Beginner progression

5.5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

5.5 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipKeep easy days truly easy before the long run grows.
0 / 90 points earned this week Daily checkboxes save automatically
13
Sep 28–Oct 4, 2026

Six-mile confidence

Original spreadsheet source: Beginner progression

6Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

6.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipUse the group plan rhythm: rest, long option, cross-train, easy, recover.
0 / 90 points earned this week Daily checkboxes save automatically
14
Oct 5–Oct 11, 2026

Hold steady

Original spreadsheet source: Beginner progression

6.5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

6.5 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipConfidence grows from stacking repeatable weeks.
0 / 90 points earned this week Daily checkboxes save automatically
15
Oct 12–Oct 18, 2026

Seven-mile week

Original spreadsheet source: Beginner progression

7Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

7.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipDo not compare yourself to experienced runners. You are building the same finish line.
0 / 90 points earned this week Daily checkboxes save automatically
16
Oct 19–Oct 25, 2026

Step-back reset

Original spreadsheet source: Beginner progression

5.5Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

2.5 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

5.5 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipLong-run patience matters more than pace.
0 / 90 points earned this week Daily checkboxes save automatically
17
Oct 26–Nov 1, 2026

Eight-mile week

Original spreadsheet source: Beginner progression

8Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

8.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipBack off early if something hurts sharply or changes your stride.
0 / 90 points earned this week Daily checkboxes save automatically
18
Nov 2–Nov 8, 2026

Nine-mile week

Original spreadsheet source: Beginner progression

9Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

3 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

3 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

9.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipYou are close to the main goal. Respect recovery.
0 / 90 points earned this week Daily checkboxes save automatically
19
Nov 9–Nov 15, 2026

Sharpen and recover

Original spreadsheet source: Beginner progression

6Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
● Run / Walk Session

2.5 mi easy run

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

6.0 mi long run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipKeep the final build smooth and boring.
0 / 90 points earned this week Daily checkboxes save automatically
20
Nov 16–Nov 22, 2026

Ten-mile goal

Original spreadsheet source: Beginner progression

10Long run
Mon
◦ Rest

Full rest day or light mobility.

Tue
★ Run / Walk Session

Rest or easy walk

Wed
◆ Walk or Cross-Train

Cross-train

Thu
● Easy Session

2 mi easy run

Fri
◦ Rest

Rest

Sat
● Recovery Session

2 mi recovery

Sun
★ Long Run / Run-Walk

10.0 mi goal run

Speed / interval optionUse a comfortable run/walk effort; walking breaks are encouraged.
Helpful TipCelebrate the goal. Run/walk is still a valid way to finish ten miles.
0 / 100 points earned this week Daily checkboxes save automatically