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 |