Couch to 10k

Published in Training Plans

 Your basic couch to 10k plan which is a slightly different approach than what I've seen.  The idea is to gradually build up with break up runs rather than trying to knock out a run all at once.  Your body won't notice the difference between 2x runs and 1x run but it will be easier on you to knock them out in this manner.  Overall, I'd keep the effort conversational.  If the goal is to 'just finish', no need to push the pace as that will be counterproductive.  The walking might seem trivial but it really does help.  In my preparation for ultras, I included hiking to increase the volume, the goal is the same even when the distance is smaller.   


  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK              
1 off 1.5m AM / 1.5m PM 30 minute walk 1m AM / 1m PM off 30 minute walk 1.5m AM / 1.5m PM
2 off 2m AM / 1m PM 30 minute walk 1m AM / 1m PM off 35 minute walk 2.5m AM / 1m PM
3 off 2.5m AM / 1m PM 35 minute walk 2m off 40 minute walk 3m AM / 1m PM
4 off 3m 35 minute walk 2m off 45 minute walk 3.5m AM / 1m PM
5 off 3m 40 minute walk 2.5m off 50 minute walk 4m AM / 1m PM
6 off 3m 40 minute walk 2.5m off 60 minute walk 4.5m AM / 1m PM
7 off 3.5m 45 minute walk 2m off 60 minute walk 5m AM / 1 m PM
8 off 3.5m 45 minute walk 2m off 20 minutes race!