Couch to 10k

Running Self-Paced

Couch to 10k

12 weeks

About this plan

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

12

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1
Mon: 35m Wed: 30m Thu: 15m Sat: 10m

Rest: Tue, Fri, Sun

Week 2
Mon: 15m Wed: 30m Thu: 30m Sat: 15m

Rest: Tue, Fri, Sun

Week 3
Mon: 25m Wed: 31m Thu: 30m Sat: 15m

Rest: Tue, Fri, Sun

Week 4
Mon: 20m Wed: 30m Thu: 30m Sat: 20m

Rest: Tue, Fri, Sun

Week 5
Mon: 22m Wed: 30m Thu: 30m Sat: 35m

Rest: Tue, Fri, Sun

Week 6
Mon: 22m Wed: 36m Thu: 30m Sat: 43m

Rest: Tue, Fri, Sun

Week 7
Mon: 33m Wed: 37m Thu: 30m Sat: 25m

Rest: Tue, Fri, Sun

Week 8
Mon: 34m Wed: 34m Thu: 30m Sat: 54m

Rest: Tue, Fri, Sun

Week 9
Mon: 27m Wed: 38m Thu: 30m Sat: 1h 5m

Rest: Tue, Fri, Sun

Week 10
Mon: 32m Wed: 41m Thu: 30m Sat: 30m Sun: 30m

Rest: Tue, Fri

Week 11
Mon: 20m Wed: 36m Thu: 30m Sat: 1h 5m Sun: 30m

Rest: Tue, Fri

Week 12
Mon: 25m Wed: 29m Thu: 30m Sat: 1h 9m

Rest: Tue, Fri, Sun

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