Couch to 10K

A 10-week beginner running program, progressing week by week from structured run/walk intervals toward continuous running, with a dedicated walk day and weekly cross-training built in.

PriceR250

Secure checkout via PayFast. Once payment is confirmed, you'll get a download button right here on the site.

CategoryRunning

Duration10 Weeks

LevelBeginner

FormatPDF

Who it's for

Built for anyone starting a running habit from scratch.

New to running Returning after a break Comfortable with walking Building toward a first 10K

Program overview

What's included

10 weeks of structured, progressive run/walk sessions
A dedicated weekly walk day and cross-training day
Clear week-by-week progression toward continuous running
Delivered as a PDF program guide

FAQs

Good to know.

How do I get the program?

Straight after payment is confirmed, you'll see a download button right here on the order page for your PDF program.

Do I need any running experience?

No — this program is built for complete beginners, starting with short run/walk intervals.

Is coaching included?

No — this is a self-guided structured program. For closer support, see in-person coaching.

Ready to start

10 weeks. From your first run to your first 10K.

Secure checkout, instant confirmation, download straight from the site.

Buy Program — R250