COUCH TO 10K TRAINING PLAN: THE COMPLETE GUIDE FOR BEGINNERS
Your first 10K starts here — with guidance, structure, and motivation every step of the way.
Last Updated on October 10, 2025 by Etienne Durocher
Starting from zero doesn’t have to be intimidating. The Philotimo Couch to 10K Program is a 10-week run/walk coaching plan designed for beginners (Read our Run/Walk Blog) who want to complete their first 10K safely and confidently.
You’ll follow a clear weekly plan through Final Surge, the free training app where your schedule, progress, and coach feedback are all in one place. Each week, you’ll know exactly what to do, when to run, and how to stay consistent — without guessing or getting overwhelmed.
With personalized support, regular feedback, and scheduled coaching calls, you’ll stay accountable and build the endurance to run your first 10K — and discover what you’re truly capable of.
What Is the Couch to 10K Program?
The Philotimo Couch to 10K Program is a 10-week online running plan for beginners who want to confidently go from walking to running 10 kilometres.
Whether you’re starting from zero or returning after a break, this structured 10K training plan for beginners focuses on gradual, sustainable progress — not speed or exhaustion.
Using the proven run/walk method, you’ll increase your running time step by step while keeping every session enjoyable and realistic. You’ll train four days per week with planned recovery and optional cross-training days to help you build endurance safely and avoid injury.
All your workouts are delivered through Final Surge, a free and easy-to-use training app. You’ll be able to follow your plan from your phone, log your runs, and receive direct feedback from your online running coach each week.
This personalized support helps you stay accountable, understand your progress, and finish your first 10K feeling strong and confident — wherever you are in Canada or the U.S.