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 |
on January 21, 2010 on 5:42 am
Could the program be a little longer than just 5 weeks?
What is the reasoning for such a short program?
on January 21, 2010 on 8:29 am
Hey Peter,
Thanks for leaving a comment. The program is actually 10 weeks long. Each box is a separate week.
Alex
on January 27, 2010 on 3:07 am
I think that you need to include some speed drills as well.
on February 1, 2010 on 5:58 pm
I think it’s great except that it won’t really serve your users that just completed a 5K because it essentially starts over (at obviously a longer distance). I’d like to build from a 5K to a 10K.
on February 1, 2010 on 8:47 pm
Michelle,
Thanks for the suggestion. I am looking into developing a plan that will bridge the 5K to the 10K. Thanks for replying!
Alex
on February 20, 2010 on 1:59 pm
I’d LOVE a 10k app that picks up where 5k ends – I don’t want to take a step back and start walking. I find it incredibly difficult to start and stop now that I’ve completed c25k!
Can you utilize the iPhone GPS feature in the app? So we can focus on distance vs. time, maybe that’s something that would help make a better bridge to 10k.
(oops, this means your app wouldn’t be compatible with iPod touch)
Gotta run (literally) … Thanks for the great app Alex! I completed my 1st 5k with c25kapp – major appreciation!
on February 25, 2010 on 9:08 pm
Hey Alex,
Love the Couch to 5k app! I am almost done with it and was perusing the iTunes store to see about any 8k or 10k apps out there and came across a new 8k app that you had. I was so excited and was planning on buying it in the next week or so. However, when I went back to the iTunes store to look for it I couldn’t find it anywhere. Where did it go??
on March 15, 2010 on 11:03 am
Melissa,
The 8K is no longer available. You can check out the Bridge to 10K and Ease into 10K apps to continue your running. Links are available below.
Bridge 10K http://bit.ly/bskvrl
Ease into 10K http://bit.ly/cpZ7jR
Good luck and Happy running!
on February 26, 2010 on 8:32 pm
I thought I saw a Gateway to 8k app the other day, but when I went to download it today I could not find it. Was it taken down or am I misremembering seeing it on iTunes? I’m almost done with C25k and I want to keep going.
on March 2, 2010 on 5:10 pm
Debbye and Melissa,
It was taken down from iTunes hopefully just temporarily. However, we did get to new apps approved. Check them out at the App Store!
Bridge to 10k – 6 week plan for C25K graduates that takes you to 10k distance
http://bit.ly/bskvrl
Ease into 10k – 10 week plan for 10k distance
http://bit.ly/cpZ7jR
Happy Running!
on March 29, 2010 on 2:23 pm
What if I don’t have an iphone? Is there a Blackberry app for this? Or is the format online somewhere so I can print it out and put it on my treadmill?
Thanks so much!
on March 30, 2010 on 10:34 am
Hi Monica,
The BlackBerry version will be coming soon. But in the meantime you can see the plan outline on this page: http://blog.c25kapp.com/2010/01/19/10k-running-plan/
For Bridge to 10k just start at Week 6
on April 3, 2010 on 7:58 am
how many days a week do you suggest you do the program?
on April 3, 2010 on 10:36 pm
Hi Ashley,
Three days a week is recommended, preferably with rest days in between.
on April 6, 2010 on 6:28 am
Hi Alex,
I am currently well into the GW28K app and absolutely loving it… but am have a bit of trouble with Week6 (days 1&2).. at the start of the third run, it keeps switching between my running songs and ipod music?!? It also stops and ‘voice control’ screen comes on the screen… then it is speeding up music and being really really annoying! I just had to run it out without it, and tried to remember where to walk!?!?! And now I am upset that you’ve taken it off the store!? Any advise???
Am absolutely loving the app! My sister-in-law couldn’t run to save her life and finished the C25K app, and that’s when I got into GW28K!
Thank you so much!!!
on April 6, 2010 on 9:36 pm
Sorry about the trouble you are having. Please try restarting your iPhone that will most likely resolve the issue.
on April 12, 2010 on 1:48 pm
Hey, I was looking over the C25K and then the Bridge to 10k and I noticed that the 5k app uses the term “jog” while the 10k uses the word “run.” Is there a difference? How fast is a run and a jog?
on April 17, 2010 on 8:15 pm
I use the term interchangeably, although I think technically anything over 9 minute/mile is considered jogging. The plans don’t prescribe any particular pace, you are supposed to do it at the pace that is comfortable for you.
on April 19, 2010 on 1:22 pm
Loved the C25K app, just bought Bridge to 10K.
Would love to be able to buy an app with customizable intervals for: Walk, Run, Fast, Slow — that would be a great, flexible app using a lot of the same base code, and could be useful for anyone at any distance.
What I love most is not thinking about my watch, which is why I would want something like this, and I think others might like it too.
on April 20, 2010 on 10:53 am
I absolutely agree with Jen. If you released a customizable app (maybe with purchasable training add ons), it would be absolutely fantastic! I’m currently running C25K, but I do the weeks twice before moving on, and I’d love to be able to tweak my run at times.
on April 20, 2010 on 12:18 pm
Thanks for your suggestion we will look into it.
on April 21, 2010 on 11:23 am
Question: How many times per week? I’m assuming it’s 3?
Jen
on April 21, 2010 on 1:01 pm
Jen,
Your assumption is correct. Workouts are geared to 3 times a week.
on May 4, 2010 on 12:55 pm
I’d like to see you do a marathon training app. I haven’t tried all the 5K apps out there, but this I’ve really liked yours compared to what I’ve seen of others. A 1/2 marathon or marathon app seems like another good step.
on May 4, 2010 on 1:33 pm
Lyn,
You are absolutely right. A half marathon and marathon are next. We are working on getting those out soon. We also already have two apps for the 10K distance. Bridge to 10K and Ease into 10K. You can check them out here on the blog. We will keep you updated on the blog on when the 1/2 marathon and marathon apps will be done. Right now we are working on an update that everyone will love. More on that later.
on May 16, 2010 on 9:17 am
A Half would be wonderful! I have been looking all over ITunes for a Half program and haven’t found anything yet. I am halfway through bridge to 10k and it’s been an awesome app, thanks so much!
on May 26, 2010 on 10:05 pm
Heather,
Glad you are enjoying the Bridge to 10K app. Keep up the good work. We are definitely looking into making a half marathon as well. Thanks for the suggestion.
Happy running!
on June 17, 2010 on 9:57 am
Is there a typed out version of the 6 week Bridge to 10k program, similar to what is shown at http://www.coolrunning.com/engine/2/2_3/181.shtml for the C25K? I do not have an iPhone so I am not able to benefit from the app.
Thanks.
on June 17, 2010 on 9:27 pm
Hi David,
The Bridge to 10K plan starts at week 4. You can start the plan from there and follow it to week 10.
on July 15, 2010 on 7:13 am
Wondering where you might be with the 10k to half marathon app? I’ve used the C210k app to prepare for my first 10k and am on week 11. I’d love to keep going but am afraid once my 13 weeks are up what I will do!!!! HELP!
on July 19, 2010 on 9:07 am
Hi Sue,
Thank you for your question and congrats on taking your running beyond 5K. We are looking into making a 1/2 marathon and marathon apps. As of yet we do not have a launch date for those 2 apps.