My ease to 10K program

The people over at Bluefin Software has published a training program that helps you to run 10 km in just 10 weeks. However, it is built around time, not distance. Since my goal is/was to run 10 km, and not to run for an hour or so, I figured that I’d make my own version of the program.

So, I assumed that the goal is to run at a pace of 10 km/h (167 m/min) and that you walk at a pace of 6 km/h (100 m/min).

Please note that just as with the C5K program, each workout includes a 5 minute warm up walk and 5 minute cool down walk.

I hope you find it useful!

UPDATE: I’ve previously been using the Runkeeper app and the coaching functionality on my Andriod phone. However, I’ve started to use a Iphone instead and it turns out that the Runkeeper app on Iphone does only supports adding distances in steps of 250 meters to a workout session. So, I’ve added a new column which is adapted to this.

Week Time based Distance based Distance based – Iphone
1 Run 3 min
Walk 1 min
Repeat x 5
Run 0,5 km
Walk 0,1 km
Repeat x 5
Run 0,5 km
Walk 0,25 km
Repeat x 5
2 Run 4 min
Walk 1 min
Repeat x 5
Run 0,666 km
Walk 0,1 km
Repeat x 5
Run 0,75 km
Walk 0,25 km
Repeat x 5
3 Run 5 min
Walk 1 min
Repeat x 5
Run 0,833 km
Walk 0,1 km
Repeat x 5
Run 1 km
Walk 0,25 km
Repeat x 5
4 Run 8 min
Walk 1 min
Repeat x 4
Run 1,333 km
Walk 0,1 km
Repeat x 4
Run 1,25 km
Walk 0,25 km
Repeat x 4
5 Run 9 min
Walk 1 min
Repeat x 4
Run 1,5 km
Walk 0,1 km
Repeat x 4
Run 1,5 km
Walk 0,25 km
Repeat x 4
6 Run 10 min
Walk 1 min
Repeat x 4
Run 1,666 km
Walk 0,1 km
Repeat x 4
Run 1,75 km
Walk 0,25 km
Repeat x 4
7 Run 15 min
Walk 1 min
Repeat x 3
Run 2,5 km
Walk 0,1 km
Repeat x 3
Run 2,5 km
Walk 0,25 km
Repeat x 3
8 Run 17 min
Walk 1 min
Repeat x 3
Run 2,833 km
Walk 0,1 km
Repeat x 3
Run 2,75 km
Walk 0,25 km
Repeat x 3
9 Run 18 min
Walk 1 min
Repeat x 3
Run 3 km
Walk 0,1 km
Repeat x 3
Run 3 km
Walk 0,25 km
Repeat x 3
10 Day 1:
Run 22 min
Walk 1 min
Repeat x 2.
Day 2:
Run 25 min
Walk 1 min
Repeat x 2
Day 3:
Run 30 min
Walk 1 min
Repeat x 2.
Day 1:
Run 3,666 km
Walk 0,1 km
Repeat x 2
Day 2:
Run 4,167 km
Walk 0,1 km
Repeat x 2
Day 3:
Run 5 km
Walk 0,1 km
Repeat x 2
Day 1:
Run 3,75 km
Walk 0,25 km
Repeat x 2
Day 2:
Run 4,25 km
Walk 0,25 km
Repeat x 2
Day 3:
Run 5 km
Walk 0,25 km
Repeat x 2