Home / Beginners / Couch to 10k in 6 weeks

Couch to 10k in 6 weeks

The good thing about running is that your improvement all depends on the amount of time & effort you want to put in. However, the problem with this is that people tend to jump in head first and start training like they are an elite athlete without building up to it.

This schedule is designed for those of you who haven't run before, or for those who have joined up with a club & have an aim of racing in a 10k race or if you just need a little structure around what you are doing currently. The schedule is for 6 weeks. You've bought a pair of shoes, you've had a chat with the RunThrough team & have the appropriate attire…you are set.

Phase 1

This phase is just about getting you out the front door. Thats often the hardest part about starting any training schedule. If you haven't run since school or your exercise regime has been sporadic over the last few years then we just need you to get in the habit of running/moving.
June-26-Jogging-with-Kim-Kardashian-in-Battery-Park-heidi-klum-23440123-2100-1466

Run/Walk - If you have a park nearby then go there, if not get out the door and start your stop watch. Jog for 2 minutes nice and steady, take a breather for a minute. Simple as that. Repeat that for the entire period mentioned. Take longer on the walks if needs be.

WEEK 1
SESSION
Day 120 minute run/walk
Day 220 minute walk
Day 310 minute jog/walk
Day 420 minute walk
Day 510 minute jog/walk
Day 620 minute walk
Day 7REST - nothing. Chill out.
WEEK 2
Day 130 minute jog/walk
Day 230 minute walk
Day 320 minute jog/walk
Day 430 minute walk
Day 530 minute jog/walk
Day 630 minute walk
Day 7REST - nothing. Chill out

Phase 2

Ok now we've got you out the house and used to setting aside a little time for physical activity then it's time to take it up a notch. Not by much though. Running is simple, if you do it properly. You can over complicate it at this stage, all you need to be doing is running, The improvements you will make through simple running will be enough to keep you interested in what you are doing.

Proper-RunningThe difference between a walk and a jog. A jog, you aren't meant to think about it, you just move, some days that might be a shuffle some it may resemble a run. A run is a concentrated period of jogging, you have to think about what you're doing. The aim is to get you running & challenging yourself over 5k/10k/Half Marathon/Marathon/Ultra but jogging is a big part of a running schedule, you need to listen to your body, jogging or walking is still training & has it's place. 

Week 1
Session
Day 1Run 10 minutes, walk 5 minutes, run 5 minutes.
Day 220 minute jog/walk
Day 3REST – nothing. Chill out
Day 420 minute jog/walk
Day 530 minute walk
Day 6Run 10 minutes, walk 5 minutes, run 5 minutes
Day 730 minute walk
Week 2
Day 130 minute jog/walk
Day 230 minute jog/walk
Day 3Run 10 minutes, walk 5 minutes, run 10 minutes
Day 4REST – nothing. Chill out.
Day 540 minute jog/walk
Day 630 minute walk
Day 740 minute jog/walk


6299_168971283277231_491483597_n (1)
Phase 3

As you can see over the last two phases. Things have got progressively harder. You are now running. In the final two stages there will be more of this and by the end of it you will be ready for a 5k/10k race.

Week 1
Session
Day 1Run 10 minutes, walk 5 minutes, run 10 minutes.
Day 240 minute jog/walk
Day 3Run 20 minutes, 10 minute walk, 5 minute run
Day 4REST – nothing. Chill out
Day 5Run 10 minutes, walk 5 minutes, run 10 minutes
Day 640 minute jog/walk
Day 730 minute walk
Week 2
Day 130 minute run, 10 minute walk, 5 minute run
Day 210 minute, 10 minute walk, 10 minute run
Day 340 minute jog/walk
Day 4REST – nothing. Chill out
Day 540 minute run
Day 630 minute walk
Day 710 minute, 10 minute walk, 10 minute run

SIGN UP HERE FOR MORE USEFUL RUNNING TIPS



Comments

comments

About Matt Wood

Matt Wood
Ex-England International track athlete over 1500m, Sports Science graduate from Loughborough University and race manager at RunThrough events.

Check Also

andy-vernon-2

12 Week Half Marathon Training Plan by Andy Vernon

  Andy Vernon; GB Olympic athlete and European Athletics Championship medallist has written us a ...