10K Running Plan
Update:
This plan is now available in two version in the App Store.
Bridge to 10k – 6 week version for graduates of C25K plan
Ease into 10k – 10 week version for beginning runners
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One of the most frequently asked questions I get is: “Do you have an app for longer distances when I get done with 5k?” I’m always encouraged when I get those questions because it’s so awesome to see that so many people are not only completing the 5K plan, but also want to increase their distances as well.
I wanted to address this, so I asked my wife to help me come up with a 10k running plan. As we talked, one thing became apparent: we wanted to open up the process and ask our readers (and twitter followers) to help us create the best 10k plan.
Below you’ll see the draft plan we created. Take a look at it, and maybe even try it out. Please leave us your ideas/suggestions in the comments below. We are very excited about this and are looking forward to reading your comments.
Once we make the improvements to the plan we’re planning on releasing a beta iPhone app to go with it so you can try it out.
| Version 0.1
Each workout includes a 5 minute warmup walk and 5 minute cooldown walk |
|
|---|---|
| Week One
Duration: 29 minutes Run 3 minutes / walk 1 minute. Repeat 5 times. |
Week Six
Duration: 53 minutes Run 10 minutes / walk 1 minute. Repeat 4 times. |
| Week Two
Duration: 34 minutes Run 4 minutes / walk 1 minute. Repeat 5 times. |
Week Seven
Duration: 57 minutes Run 15 minutes / walk 1 minute. Repeat 3 times. |
| Week Three
Duration: 39 minutes |
Week Eight
Duration: 63 minutes Run 17 minutes / walk 1 minute. Repeat 3 times. |
| Week Four
Duration: 45 minutes |
Week Nine
Duration: 66 minutes Run 18 minutes / walk 1 minute. Repeat 3 times. |
| Week Five
Duration: 49 minutes |
Week Ten
Day 1: Run 22 minutes / walk 1 minute. Repeat 2 times. Duration: 55 minutes Day 2: Run 25 minutes / walk 1 minute. Repeat 2 times. Duration: 61 minutes Day 3: Run 30 minutes / walk 1 minute. Repeat 2 times. Duration: 71 minutes |
How to Make Couch to 5k app work with Nike+ app
Here’s a quick post that explains how to make the C25K app work together with Nike+ app.
- Start Nike+ app and start the workout (select None for the workout music)
- Press the “home” hardware button on your iPhone or iPod touch
- Start the C25K app, add music, choose the workout day, and slide to start the workout
Nike+ app will stay in the “background” and you will see the red bar
on the top of the screen. In order for C25K app to work, Nike+ app
needs to stay in the background the entire length of the workout which
basically means that you should not tap on the Nike+ red bar while in
the workout.
Hope this makes a bit clearer. I will update this post to include screen-shots.
