Couch to 10k Running Program

Created by tbkayaker

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Tagged as: beginner, intervals, and 10K

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38 Workouts / 2 Exercises

100% Cardio / 0% Strength Training

Workout Program Description

This is a 13-week workout program that has you run 3 days a week with the goal of running 10 km (6.2 miles) nonstop. This schedule and all information herein has been transferred from the iPhone/iPod Touch application "Couch to 10k" created by Lucius Kwok and Kasten Searles of Felt Tip Inc.

Every workout begins with a warmup of 5 minutes (walk or jog), about 60 minutes of intervals alternating between jogging and walking, and a cooldown walk of 5 minutes.

The idea is to...


Small Walking
Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...

Small Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...


What People are Saying


Week 10....?!

Anyone else concerned about week 10? Until then the running increase is a 30 seconds - 1 minute per week but it goes from 10 mins to 20!????

Created over 5 years ago by pandalove1027