MyRunningTips.com

                                  Couch To 10K

Week 1					Week 7
Day 1 – Run 1 min, Walk 2 min, x8 	Day 1 - Run 9 min, Walk 3 min, x3
Day 2 – Run 1 min, Walk 2 min, x6	Day 2 - Run 8 min, Walk 2 min, x3
Day 3 – Run 1 min, Walk 2 min, x10	Day 3 - Run 10 min, Walk 3 min, x3

Week 2					Week 8
Day 1 – Run 2 min, Walk 2 min, x7	Day 1 - Run 15 min, Walk 5 min, x2
Day 2 – Run 2 min, Walk 2 min, x6	Day 2 - Run 15 min, Walk 5 min, Run 10 min
Day 3 – Run 2 min, Walk 2 min, x8	Day 3 - Run 20 min, Walk 5 min, Run 15 min

Week 3					Week 9 - Easy
Day 1 – Run 3 min, Walk 2 min, x6	Day 1 - Run 10min, Walk 3min, Run 16min
Day 2 - Run 3 min, Walk 2 min, x5	Day 2 - Run 15 min, Walk 5 min, Run 10 min
Day 3 - Run 3 min, Walk 2 min, x7	Day 3 - Run 15 min, Walk 5 min, x2

Week 4					Week 10
Day 1 - Run 5 min, Walk 3 min, x4	Day 1 - Run 20min, Walk 2min, Run 20min
Day 2 - Run 5 min, Walk 2 min, x3	Day 2 - Run 25min
Day 3 - Run 5 min, Walk 3 min, x5	Day 3 - Run 40min

Week 5 - Easy				Week 11
Day 1 – Run 3 min, Walk 2 min, x6	Day 1 - Run 45min
Day 2 - Run 3 min, Walk 2 min, x5	Day 2 - Run 25min
Day 3 - Run 5 min, Walk 3 min, x4	Day 3 - Run 50min

Week 6					Week 12
Day 1 - Run 8 min, Walk 3 min, x3	Day 1 - Run 40min
Day 2 - Run 7 min, Walk 2 min, x3	Day 2 - Run 30min
Day 3 - Run 8 min, Walk 3 min, x3	Event Day - Run 10K





Running Tips HQ:
•	Start and finish each workout with a 5 minute walk 
•	Avoid running on consecutive days
•	Cross train on non-running days (swimming, cycling etc.)




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