Couch to 10K date calculator

A plan to build up to 10 kilometres. Pick where you are starting and when, and see a gentle date to aim a 10K at.

Your details

You could run 10K around

Wed 3 March 2027

19 weeks from your start

StartWed 21 October 2026
5K to 10K stage10 weeks, long run up 10% a week
Thenenter a 10K: you have earned it

This is a gentle timeline. If life gets busy, repeat a week; the date moves, your progress stays.

Check with your GP before starting if you have a heart or lung condition or other health worries.

The working

From not running

Couch to 5K takes 9 weeks. Then the long run grows from 5 to 10 km at 10% a week with an easier week every fourth: 10 more weeks. That is 19 weeks; starting today, a 10K date in early March.

Starting points

Pick yours

You can	Weeks to 10K
not run yet	19
run 15 to 20 minutes	15
run 5K	10

Your first 10K

Race day tips

Run the first half slower than feels right
Walk the drinks stations if you like
A 10K takes most first timers 60 to 75 minutes
Bring a layer for after

Read with care

What this cannot tell you

SetbacksRepeat weeks when needed; it is common.
Health conditionsAsk your GP before starting if unsure.
Race availabilityCheck local race dates near your target.

Questions

Common questions

How long does it take to go from couch to 10K?

About 4 to 5 months at a gentle pace.

Is there an NHS Couch to 10K?

The NHS plan is Couch to 5K; this page adds a gentle 5K to 10K stage.

Can I walk some of a 10K?

Yes, and many people do.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.