Couch to 10K Basics – How to Prepare for Your First Run
4.6 (27 ratings)
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Couch to 10K Basics – How to Prepare for Your First Run

Learn how to run a stress-free and injury-free 10K distance through a structured plant-powered approach to running.
4.6 (27 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,008 students enrolled
Last updated 6/2017
Price: Free
  • 1 hour on-demand video
  • 3 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Run a distance of 10K comfortably and take bigger challenges with this foundation
  • Avoid injury and fatigue with a structured approach to running
  • Appreciate that running is a primal activity of humans and needs to be revived to stay fit
  • Realize that running is an affordable form of fitness
  • Understand the physical, psychological, and social benefits of running
  • List the basic requirements for running
  • Learn how to set realistic achievable targets
  • Prepare your own 8-week 10K time table with rest days, running days, cross-training days, and long run day
  • Be able to appreciate and apply the fundamentals of plant-based nutrition for runners
  • Realize the importance of sleep in recovery
  • Include specific strength training exercises during cross training days
  • Be able to acknowledge the real reason why you are running and become a joyful runner
View Curriculum
  • Before taking up running as a fitness activity, it would be ideal for you to get a medical test done and obtain the consent of your physician. You shouldn't have a medical history especially of any cardiovascular ailment.
  • Willingness to learn and experiment with running as a stepping-stone to attain fitness.

Have you been looking at the fit pictures of runners splashed on social media and wondered how they began running in the first place?

Have you always wanted to take up running yourself but haven't figured out where to begin?

Did you start running at one time and gave it up because schedules went haywire or because you felt stressed out?

Do you believe that you are not in the ideal shape to run?

Are you looking at losing weight through running?

Are you looking for a holistic approach to fitness by combining diet, sleep, exercise, and mediation?

Then, without further ado, this course is just for you!

This course gives you all the information you need to prepare yourself mentally and physically to adopt running as a fitness activity in just under 50 minutes and all in one place. This not only increases your preparedness but considerably reduces the time you will otherwise spend to gather information on your own because you can take advantage from the instructor's experience who has already been there, done that! 

If you wish for more information and tips, and most importantly, if you have clarifications and questions, no worries! The instructor will be around at the discussion forum to assist you further. Just post your questions and he will respond to them promptly.

In terms of tangible outputs, this course will enable you to run a distance of 10 kilometers in 8 weeks using the sound principles of training, exercise, nutrition, and sleep. It is guaranteed that you can achieve this milestone while being stress-free (well, little bit of positive stress is good!) and injury-free too!

Come, add this course to your cart to become a fit YOU and a role model for others!


Content and Overview

This course is divided into five parts:

Part 1: An Overview to Running – Here you will get a historical overview to running and understand how it is the most affordable sport requiring negligible investment. You will also get a sense of the benefits running can bring to you and to your social life.

Part 2: Prepare Yourself to Run – Here together, we will examine the running essentials and see how 3-4 days of running per the plan can improve the quality of your life. We will also see the importance of setting realistic achievable targets and why 10K is the ideal distance for anybody aspiring to be fit and with a little bit of challenge thrown in!

Part 3: Nutrition and Sleep – Here, we will talk about what to eat, what not to eat, how much to eat, and at what time. You will also see how some specific foods are well suited to the sport of running and their role in quick recovery. We will also touch upon sleep and the myriad benefits it brings.

Part 4: Training Plan and Exercises – This is the engine of the course which talks in detail about the plan you will be following for the next 8 weeks. Besides run days, we will be talking about the importance of rest days and cross training days. While running causes some amount of wear and tear, what we eat and how we strength train our body for optimal returns, results in a totally injury-free running experience. 

Part 5: The Zen of Running – This part includes important considerations that we don’t often talk about in the context of running. Here we will be talking about things like how to run for the joy of running and not make it a slugfest of timing and distances, how to incorporate yoga practices to truly experience total bliss in the state of running, and more.

Who is the target audience?
  • Anyone with the desire to become fit by adopting running as a fitness activity, and who is looking for a structured approach to running with a bit of handholding.
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Curriculum For This Course
Meet the Instructor, View the Course Structure
2 Lectures 02:38
Instructor Introduction

Course Introduction
An Overview to Running
1 Lecture 06:31

Learn how running evolved as a fitness sport, in what ways it is the world’s cheapest affordable gym, and the benefits it brings to the body and mind

Running—Evolution, Affordability, Benefits

An apt description of running!
1 question
Prepare Yourself to Run
1 Lecture 08:59

Understand the mechanism and accessories that aid a runner. Further, we will border on the 10K running plan and talk about how to set achievable targets.

Running—Basic Requirements, Setting Targets, 10K Plan, Events, Friends

Some basics to bear in mind....
3 questions
Nutrition and Sleep as Factors for Success
9 Lectures 12:57
Nutrition as an Important Factor for Success

Eat well
1 question

Pre and Post Workout Meals

Complex Carbohydrates





An important guideline
1 question

Demystifying Nutrition

Nutrition focus
1 question

Sleep and Recovery

Sleep well
1 question
Training Plan and Strength Training
2 Lectures 09:55
The 8 Week Training Schedule

Physical and strength training
2 questions

Six Strength Training Exercises for Runners
The Zen of Running
1 Lecture 04:57

This is an important topic that discusses the non-running aspect of the activity, which if understood properly can benefit your running immensely. We will discuss the importance of goals and meditation, and human psychology.

Some Deep Thoughts

A healthy approach to enjoy your running!
2 questions
1 Lecture 01:23

A quick list of your running essentials, and a recap of some dos and don’ts before you begin

Ready to Begin?
About the Instructor
Betelvine eLearning
4.8 Average rating
54 Reviews
1,636 Students
2 Courses
for change

Welcome to Betelvine – a forum to provide knowledge and skills to enable people make positive changes in their personal lives as well as in the world around them. This forum, driven by subject matter expertise, and instructional design and editing talent, strongly believes in the words, “be the change you wish to see in this world,” and puts the learner at the center of every initiative.

Vijay Pandey
4.6 Average rating
27 Reviews
1,008 Students
1 Course
Plant-powered ultra marathoner

Vijay is a plant powered ultra-marathoner, currently training for triathlons. He began running in 2014 after reading Scott Jurek’s, ‘Eat & Run’ and has been running since then. He has completed many half marathons, full marathons, and ultra-marathons over the years. 

As much as he loves running, he takes great pleasure in helping people achieve their PBs (personal best) and take up running has a fitness sport. He believes, if he, a former couch potato can do it, there is no reason in the world that anyone else can’t do it. The course, 'Couch to 10K Basics—Preparing for Your First Run' contains insights on how to transition from a couch potato to a fit runner, which Vijay has based on his personal experience.

He also believes in a holistic approach to running, which is to ensure that the right amount of exercise, nutrition, and sleep and recovery are taken as the pillars for optimal performance and injury prevention.  

He is active in various social media platforms where he shares learning, information, and opinions, and discusses on clean eating, nutrition, animal rights, sustainability, sports, and photography. For a living, he works in the Information Technology sector and lives in the silicon valley of India in a city called Bangalore.