Running Self-Paced

Couch to 10k

12 weeks

About

Author: Jason Lakritz
Length: 12 Weeks
Run Options: 3 or 4 Run Options
Longest Workout: 60 Minutes
Workouts Included: Run/Walk, Endurance, Strides

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

4 activities

Mon: 30m Wed: 30m Thu: 15m Sat: 10m

Rest: Tue, Fri, Sun

Week 2

4 activities

Mon: 15m Wed: 30m Sat: 15m

Rest: Tue, Fri, Sun

Week 3

4 activities

Mon: 25m Wed: 31m Sat: 15m

Rest: Tue, Fri, Sun

Week 4

4 activities

Mon: 20m Wed: 30m Sat: 20m

Rest: Tue, Fri, Sun

Week 5

4 activities

Mon: 22m Wed: 30m Sat: 35m

Rest: Tue, Fri, Sun

Week 6

4 activities

Mon: 22m Wed: 35m Sat: 43m

Rest: Tue, Fri, Sun

Week 7

4 activities

Mon: 33m Wed: 37m Sat: 25m

Rest: Tue, Fri, Sun

Week 8

4 activities

Mon: 34m Wed: 34m Sat: 54m

Rest: Tue, Fri, Sun

Week 9

4 activities

Mon: 27m Wed: 38m Sat: 1h 5m

Rest: Tue, Fri, Sun

Week 10

4 activities

Mon: 32m Wed: 41m Sat: 30m

Rest: Tue, Fri, Sun

Week 11

4 activities

Mon: 20m Wed: 36m Sat: 1h 5m

Rest: Tue, Fri, Sun

Week 12

4 activities

Mon: 25m Wed: 29m Sat: 59m

Rest: Tue, Fri, Sun