Couch to 10km Running Plan

Posted by Health Boutique on

 

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 - Run 3 min, Walk 2 min, x5
Day 3 - Run 3 min, Walk 2 min, x7

Week 4
Day 1 - Run 5 min, Walk 3 min, x4
Day 2 - Run 5 min, Walk 2 min, x3
Day 3 - Run 5 min, Walk 3 min, x5

Week 5 - Easy
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 - Run 3 min, Walk 2 min, x5
Day 3 - Run 5 min, Walk 3 min, x4

Week 6
Day 1 - Run 8 min, Walk 3 min, x3
Day 2 - Run 7 min, Walk 2 min, x3
Day 3 - Run 8 min, Walk 3 min, x3

Week 7
Day 1 - Run 9 min, Walk 3 min, x3
Day 2 - Run 8 min, Walk 2 min, x3
Day 3 - Run 10 min, Walk 3 min, x3

Week 8
Day 1 - Run 15 min, Walk 5 min, x2
Day 2 - R 15min, Wk 5min, R 10 min
Day 3 - R 20min, Wk 5 min, R 15 min

Week 9 - Easy
Day 1 - R 10min, Wk 3min, Run 16min
Day 2 - R 15 min, Wk 5 min, R 10 min
Day 3 - Run 15 min, Walk 5 min, x2

Week 10
Day 1 - R 20min, Wk 2min, R 20min
Day 2 - Run 25min
Day 3 - Run 40min

Week 11
Day 1 - Run 45min
Day 2 - Run 25min
Day 3 - Run 50min

Week 12
Day 1 - Run 40min
Day 2 - Run 30min
Event Day - Run 10K

 

For fun and effective LIIT, HIIT and resistance exercises take a look at our SkinnyMe Weight Loss Programs.  We spent a year collaborating with experts in nutrition, naturopathy, personal training and yoga to bring you these quality and effective Programs which are easily incorporated into your daily routine and produce real results.

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Comments


  • Definitely giving this a go! Thank you skinnymetea team!

    EMily lAmbert on
  • Amazing :)

    Emma on
  • ????

    Emma on
  • Wonderful post. Started following this programme because K want to lose weight and look good though I hated running. Good way to learn to do something new and not get demotivated!! Keep posting!!! ❤️❤️❤️❤️❤️❤️?????

    Vicki Kritzinger on
  • Wow! Love ? Going to try this??

    Simoné on


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