Couch to Commit · free · 7 weeks

From the desk chair to 10K

Three short walk/run sessions a week, about 35 minutes each. No pace, no app. Your 10K is split over three days, so the real target is about 3.3K a day.

Get it by email →One short email each Thursday. Tick the box when you sign up.
  1. Week 11 min runs
  2. Week 4your first 5K
  3. Dec 29–3110K, merged

Longest run without walking

It goes up slowly, then eases off before race week
1′W1
2′W2
3′W3
5′W4
8′W5
10′W6
4′W7
  1. 1

    Week 1 · git init

    Email on Nov 12
    8 min running1 min longest

    3× 5 min walk, then 1 min easy run + 2 min walk, ×8. 5 min walk.

    💡 Easy means you could still talk. If you can't, slow down. That's the whole trick.

  2. 2

    Week 2 · first commit

    Email on Nov 19
    14 min running2 min longest

    3× 5 min walk, then 2 min run + 2 min walk, ×7. 5 min walk.

    💡 Same time, same shoes, same route. Make it boring so it sticks.

  3. 3

    Week 3 · small diffs

    Email on Nov 26
    18 min running3 min longest

    3× 5 min walk, then 3 min run + 1.5 min walk, ×6. 5 min walk.

    ➕ Bonus: one 40 min walk with friends or a podcast.

    💡 Missed a day? Don't double up. Just do the next one.

  4. 4

    Week 4 · refactor

    Email on Dec 3
    25 min running5 min longest

    3× 5 min walk, then 5 min run + 2 min walk, ×5.

    ➕ Weekend: 5K any way you like, walk breaks welcome.

    💡 Your first 5K is the halfway point of commit/10. Screenshot it.

  5. 5

    Week 5 · tests passing

    Email on Dec 10
    24 min running8 min longest

    3× 5 min walk, then 8 min run + 2 min walk, ×3.

    ➕ Weekend: 6K, walk-run.

    💡 Cold out? Treadmills count. So do laps of a parking garage.

  6. 6

    Week 6 · code freeze

    Email on Dec 17
    30 min running10 min longest

    3× 10 min run + 1 min walk, ×3.

    ➕ Weekend: 7K, walk-run, no clock.

    💡 This is the biggest week. Next week you ease off on purpose.

  7. 7

    Week 7 · ship it

    Email on Dec 24
    12 min running4 min longest

    2× Two easy 20 min walk-runs. Then rest.

    ➕ Dec 29–31: 10K total. One go or ~3.3K a day.

    💡 Lay out your shoes on Dec 28. Close the laptop. Go.

Easy means talking pace

If you can't say a full sentence, slow down. Slower is the plan working.

Missed a day?

Don't double up. Do the next session. Repeat a week if it felt hard.

Anywhere counts

Park, sidewalk, treadmill, laps of a parking garage. Walking breaks always count.

Not medical advice. If you have a health condition, haven't exercised in a long time, or feel pain, check with a doctor first and walk more. Stop if something hurts.

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