Couch to 10k

Running Self-Paced

Couch to 10k

12 weeks

12

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

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