Couch To 10k Running Plan
The Couch to 10K (C210K) program is a beginner-friendly, 9-week running plan designed to help you go from zero to running 10 kilometers (6.2 miles) in just 9 weeks. The plan is designed for people who are new to running or who haven't run in a while. It starts off gradually, with short runs and lots of walking, and gradually increases the distance and intensity of your runs over time. By the end of the program, you'll be able to run 10 kilometers without stopping.
The C210K plan is based on the principle of interval training, which involves alternating between periods of running and walking. This type of training is ideal for beginners because it allows you to build up your endurance gradually without getting too exhausted. The plan also includes rest days, which are important for allowing your body to recover and rebuild.
To follow the C210K plan, you'll need to set aside 30 minutes, three times per week for your runs. You can run on a treadmill or outdoors, but if you're new to running, it's best to start off on a soft surface, such as a track or a park, to reduce your risk of injury. You should also wear comfortable, supportive shoes and breathable clothing.
Here is a week-by-week breakdown of the C210K plan:
Week 1:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 8 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 8 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 8 times.
- Day 6: REST
- Day 7: REST
Week 2:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 10 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 10 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 10 times.
- Day 6: REST
- Day 7: REST
Week 3:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 12 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 12 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 12 times.
- Day 6: REST
- Day 7: REST
Week 4:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 15 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 15 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 15 times.
- Day 6: REST
- Day 7: REST
Week 5:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 18 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 18 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 18 times.
- Day 6: REST
- Day 7: REST
Week 6:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 20 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 20 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 20 times.
- Day 6: REST
- Day 7: REST
Week 7:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 22 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 22 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 22 times.
- Day 6: REST
- Day 7: REST
Week 8:
- Day 1: Run for 1 minute, walk for 90 seconds. Repeat 25 times.
- Day 2: REST
- Day 3: Run for 1 minute, walk for 90 seconds. Repeat 25 times.
- Day 4: REST
- Day 5: Run for 1 minute, walk for 90 seconds. Repeat 25 times.
- Day 6: REST
- Day 7: REST
Week 9:
- Day 1: Run for 10 kilometers (6.2 miles) without stopping.
- Day 2: REST
- Day 3: REST
- Day 4: REST
- Day 5: REST
- Day 6: REST
- Day 7: REST
This Running Plan Will Take You From Couch To 10k In Just 10 Weeks
Couch To 10k Training Plan And Foolproof Running Guide
Couch To 10k Training Plan Complete Step By Guide
The Ultimate 10 Week Training Plan For Your First 10k Runner Checklists
How To Train For A 10k
Couch To 10k Program
Couch To 10k Training Plan Complete Step By Guide
A 10k Training Plan For Beginners Livestrong
10k Training Plan Database
10k For Beginners 2024 Www Alhudapk Com
