Couch To 10k Training Plan

	A	B	C	D	E	F	G	H	I	J	K
1					COUCH TO 10K TRAINING PLAN : MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Weekly Mileage
3	1		Rest Day	Walk / Run	Rest Day	Walk / Run	Strength Training	Rest Day	Long Run	Around 5.5 miles	5K PHASE
4				10 x 2 min walk 1 min run		10 x 2 min walk 1 min run			1.5 miles (walk if needed)
5				10 x 2 min walk 1 min run		10 x 2 min walk 1 min run	45-60 mins		1.5 miles (walk if needed)
6	2		Rest Day	Walk / Run	Rest Day	Walk / Run	Strength Training	Walk / Run	Long Run	Around 8 miles
7				15 x 1 min walk 1 min run		15 x 1 min walk 1 min run		15 x 1 min walk 1 min run	2 miles (walk if needed)
8				15 x 1 min walk 1 min run		15 x 1 min walk 1 min run	45-60 mins	15 x 1 min walk 1 min run	2 miles (walk if needed)
9	3		Rest Day	Walk / Run	Rest Day	Walk / Run	Strength Training	Walk / Run	Long Run	Around 9 miles
10				15 x 0.5 min walk 1.5 min run		15 x 0.5 min walk 1.5 min run		15 x 0.5 min walk 1.5 min run	2.5 miles (walk if needed)
11				15 x 0.5 min walk 1.5 min run		15 x 0.5 min walk 1.5 min run	45-60 mins	15 x 0.5 min walk 1.5 min run	2.5 miles (walk if needed)
12	4		Rest Day	Walk / Run	Rest Day	Walk / Run	Strength Training	Rest Day	5k	Around 8 miles
13				10 x 1 min walk 2 min run		10 x 1 min walk 2 min run
14				10 x 1 min walk 2 min run		10 x 1 min walk 2 min run	45-60 mins
15	5		Rest Day	Training Run	Training Run	Rest Day	Training Run	Strength Training	Long Run	10.5 miles	10K PHASE
16				2.5 miles	1.5 miles		2.5 miles		4 miles
17				RPE: 3-4	RPE: 3-4		RPE: 3-4	45-60 mins	RPE: 2-3
18	6		Rest Day	Training Run	Training Run	Rest Day	Training Run	Strength Training	Long Run	11 miles
19				2.5 miles	1.5 miles		2.5 miles		4.5 miles
20				RPE: 3-4	RPE: 3-4		RPE: 3-4	45-60 mins	RPE: 2-3
21	7		Rest Day	Training Run	Training Run	Rest Day	Training Run	Strength Training	Long Run	15 miles
22				3 miles	4 miles		3 miles		5 miles
23				RPE: 3-4	RPE: 3-4		RPE: 3-4	45-60 mins	RPE: 2-3
24	8		Rest Day	Training Run	Training Run	Rest Day	Training Run	Strength Training	10k	16 miles
25				3 miles	4 miles		3 miles
26				RPE: 3-4	RPE: 3-4		RPE: 3-4	45-60 mins
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