Couch To 10k Running Schedule

The Couch to 10k (C210k) running schedule is a beginner-friendly plan that gradually increases your running time and distance until you're able to run a 10-kilometer race (6.2 miles). It's designed for people who are new to running or who haven't run in a while, and it can be completed in 9 weeks.

The C210k schedule is a great way to get into running, and it's been followed by millions of people worldwide. It's a safe and effective way to improve your fitness, and it can also help you lose weight, reduce stress, and boost your mood.

If you're thinking about starting the C210k schedule, there are a few things you should keep in mind:

Start slowly and gradually increase your running time and distance.

Don't try to do too much too soon, or you'll risk getting injured. *

Listen to your body and take rest days when you need them.

It's important to give your body time to recover from your runs. *

Find a running buddy or join a running group.

This can help you stay motivated and make the experience more enjoyable. *

Wear comfortable running shoes and clothing.

This will help you avoid injuries and blisters. *

Set realistic goals and don't be afraid to adjust the schedule as needed.

There's no shame in taking an extra rest day or repeating a week if you need to.

Here's the C210k running schedule:

Week

Day

Time

Distance

| |---|---|---|---| | 1 | 1 | 1 min | 0.25 mi | | 1 | 2 | 1 min | 0.25 mi | | 1 | 3 | Rest | - | | 1 | 4 | 1 min | 0.25 mi | | 1 | 5 | 1 min | 0.25 mi | | 1 | 6 | Rest | - | | 1 | 7 | 1 min | 0.25 mi | | ... | ... | ... | ... | | 9 | 3 | 20 min | 2.5 mi | | 9 | 4 | Rest | - | | 9 | 5 | 20 min | 2.5 mi | | 9 | 6 | 25 min | 3.1 mi | | 9 | 7 | Rest | - |

Once you've completed the C210k schedule, you'll be able to run a 10k race! Congratulations!