FREE Training - FREE Couch to 10k | Burr Strength

The couch to 5k program is designed for those who have little to no cardiovascular endurance. It is great for those looking to change exercise venues as well as those who are brand new to running/exercise!

I do recommend if you are training with me, to run on your off-days you are not with me. Talk to me directly if you have any questions.

If you are not training with me, I would recommend you do! Long distance running needs to be offset with resistance training. You do need resistance training in your programing unless — it helps offset injuries and makes you stronger overall.

Be sure you always drink enough water before the run and have had some food prior within a few hours. I always recommend my clients to have water and access to some type of sugar (Sugar Pills, Gatorade, Apple Juice, etc) during exercise incase blood sugar dips too low.

With all that being said, below is a 12 week plan for preparing for a 10k! It’s not easy but it is very doable! Best of luck!

 

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 3 min, Walk 2 min, x7

Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Run 5 min, Walk 2 min, x3
Day 3 – Run 5 min, Walk 3 min, x5

Week 5 – Recovery Week
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Run 3 min, Walk 2 min, x5
Day 3 – Run 5 min, Walk 3 min, x4

Week 6
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Run 7 min, Walk 2 min, x3
Day 3 – Run 8 min, Walk 3 min, x3

Week 7
Day 1 – Run 9 min, Walk 3 min, x3
Day 2 – Run 8 min, Walk 2 min, x3
Day 3 – Run 10 min, Walk 3 min, x3

Week 8
Day 1 – Run 15 min, Walk 5 min, x2
Day 2 – Run 15min, Walk 5min, Run 10 min
Day 3 – Run 20min, Walk 5 min, Run 15 min

Week 9 – Recovery Week
Day 1 – R 10min, Wk 3min, Run 16min
Day 2 – R 15 min, Wk 5 min, R 10 min
Day 3 – Run 15 min, Walk 5 min, x2

Week 10
Day 1 – Run 20min, Walk 2min, Run 20min
Day 2 – Run 25min
Day 3 – Run 40min

Week 11
Day 1 – Run 45min
Day 2 – Run 25min
Day 3 – Run 50min

Week 12
Day 1 – Run 40min
Day 2 – Run 30min
Event Day – Run 10K