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    STLMARY   10,313
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13 Weeks Couch to 10K

Tuesday, September 16, 2008

This is a running program I did two years ago, it actually got me in shape to do a 5K in about 3 months. I'm doing it again now, because like an idiot, I stopped running for a year while I was finishing my Masters and I now I need to go through this entire process again. Oh well. :)

13 Week Learn to Run Program


Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session (this is included in the session times):



Week 1


Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.

Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.

Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.



Week 2


Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.

Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.



Week 3


Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.

Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.



Week 4 - EASY RECOVERY WEEK


Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.

Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.



Week 5


Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.

Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.

Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.




Week 6


Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.



Week 7


Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.

Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.




Week 8 *EASY RECOVERY WEEK


Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.



Week 9


Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.

Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.




Week 10


Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.

Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.



Week 11


Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.

Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.



Week 12 *EASY VOLUME WEEK


Session 1 - 60 min. Run 50 minutes.

Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.



Week 13


Session 1 - 50 min. Run 40 minutes.

Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 Event Day 10K: have fun, and take care not to start out too quickly.

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  Member Comments About This Blog Post:

STAY39 2/14/2014 10:26AM

    Thank you for posting this! This is exactly what I was looking for!

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STLMARY 11/11/2013 3:46PM

    I'll do it with you! I'm just getting ready to start this again... for the third and hopefully final time. It's a great program (but don't be daunted if you have to repeat a few weeks before you're ready to move on) - and it'll get you there. Then it's up to YOU to keep up the habit. That's where I keep having problems. LOL

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KEISNER1962 11/11/2013 3:27PM

  week 1 day 1, i'm excited to complete this in 13 weeks, i too am a late start runner, i am 51 , i just hope i stick with it emoticon

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TOUJOUS27 6/19/2012 5:16PM

  After doing the couch to 5 k program last year, I'm doing this one in 2012. Thanks for posting this !

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KAZINMICH 5/27/2012 12:16AM

    Thank you, I'm going to start this!

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TISTA11 4/9/2012 7:59AM

  Thanks a lot for sharing such a wonderful information. Among the well known race length 10k is a popular race length. If anybody wish to collect DVDs on training programs, just have a look on that.
http://www.runlovin.com/

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SYREC1 2/7/2012 10:38AM

  These Couch to 5K or 10K are excellent. It got me to 5K, which motivated me to do a 10K, then two shorter triathlons and a half-marathon. I never would have accomplished any of that without the Couch to 5K to get me over the first hurdle - that I wasn't a runner. If I can suggest a great activity to complement the running, and that is swimming. I found that the breathing in swimming really helped the running. So get off that couch, and pledge to finish just Week 1. emoticon

Comment edited on: 2/7/2012 10:41:59 AM

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SPARKLES1438 1/26/2012 11:51AM

    Thank you so much for posting this. I have never been a runner and its one thing I really want to accomplish sometime in my life. I am only getting older and now is the time! I truly hope this works and that everyone else had luck with it!!! emoticon

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SAFFSTAR 1/2/2012 10:11AM

    Hi, thanks for posting this plan! I think/hope it's perfect for me. I completed my first run/walk yesterday and should be able to run 10K on Friday 30th March emoticon

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MUM-BUM 11/30/2011 4:36PM

    Thanks so much for posting this. I used this program to complete a 10K earlier this year. I have been doing some running including an 8K, but wanted to really tackle speed so I decided to return to what worked for me. Will be using the same outline, but instead of run/walk intervals I will be doing run/jog at a much higher pace. Thanks again!

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QTPIELINZ 7/3/2011 5:42PM

    I spent the last hour googling 10k training programs and nothing felt right. (Week one run 4 miles on one day.... UM NO!) Anyway, I am pleased to see that the PERFECT training scheduled was found on SparkPeople.com.

Thanks!

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BEYONDLIMITS 5/27/2011 8:53PM

    Thanks for posting this. I want to run a 10K (my first) in September and I will follow this workout.

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OAKBORN 5/20/2011 4:55PM

    Wow. I have seen this post from you in the past... funny thing is I found it this time on a google search!! You rock Ms. Mary! Planning for a 10K in September 2011!

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STLMARY 4/8/2011 9:53AM

    I'm so glad to see folks are using this plan and that it's working for you! That's fabulous! It's amazing what you can do when you do interval training, and that's all this is. Just don't get depressed if you can't finish and week, back up and do the prior week again. Any movement is good! If you can't do week one do it by walking slow for the walks and fast for the runs - just getting up and moving is the victory! :)

Mary

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TROYSJEN 4/8/2011 9:00AM

  Thank you for such an easy to follow schedule! I've never been a runner and it bothered me that running was something I "couldn't" do. Literally, I didn't think I could run for one minute without stopping. But, we decided to follow the schedule - exactly - and just see if we could stick with it. With weeks one through eight behind us, we will do the BIG week nine. And, even if I never run a half marathon, a 10K or even a 5K, this has been a success. With the big 50 around the corner, this first-time runner is happy to be "moving forward" for 50+ minutes. For my husband and me, THIS plan has been great. Again, thanks for posting the plan!

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ANJA2004_H 3/31/2011 4:50AM

  Thanks for the great, easy-to-understand running program! I started in January, and the first 2 weeks - I thought I'll die :) Now in Week 10 and 13kg lighter I can actually run for 30 mins without loosing my breath!

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STEADYON 2/27/2011 2:45PM

    Thanks for posting this I am ready to start working towards a 10k.

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MUSCLEADDICT32 2/10/2011 5:40AM

    I'm gonna start this today...or perhaps on Monday! Whatever I decide to do, I will start and finish it. I want to run a 10k race in June...I can't wait to see how this turns out..ha ha! Thank you! emoticon

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STLMARY 2/7/2011 2:13PM

    Hi Folks! Sorry I haven't been on here and checking comments for so long! I'm so happy that so many people have found this and used it. I was up to running 3 miles about 3 times a week a couple years ago then got busy with work & kids and whatnot and stopped. ::banging head on desk::

Anyway, today I did week 1 day 1 again and I'm back at it, too!

Seagirlrun: You only run three times a week with this plan - now that doesn't mean you can't do other things if you like. My typical week looks like this: Monday/Run, Tues/Weights & Elliptical, Wednesday/Run, Thursday Weights/Elliptical, Friday Run, Saturday Weights/Elliptical, Sunday Rest. Your mileage may vary. :)

Jujudavis1: YAY YOU!!!!!! AWESOME!!!! I'll definitely try to go read your link.

KattyMedina: Did you stick with it??

Thanks everyone!!





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SEAGIRLRUN 2/7/2011 1:38PM

    Am I only supposed to workout 3 times per week?
Thanks, Rebecca

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JUJUDAVIS1 11/8/2010 11:18PM

  In July I googled Couch to 10K...and found your blog. I printed out your instructions & followed them. Saturday, I realized my dream & ran my first 10K!!! I did it by myself...in January I am scheduled to run a 5k along with my daughter, husband & at least 15 other friends!!!
Just wanted to let you know what you started, thank you for your help, even though you didn't even know you were blessing us!
Thanks...here's my story....If you copy this address & paste it, it should take you to a photo album on facebook that I made public so you can read it if you would like. I hope you get this message!
http://www.facebook.com
/album.php?aid=69644&id=1296510
336&l=ecf70a8176

Comment edited on: 11/8/2010 11:22:25 PM

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KATTYMEDINA 10/1/2010 6:23PM

    I LOVE THIS PROGRAM,I WANT START TOMORROW ON THE TREADMILL!! THANKS emoticon THANKS FOR SHARING

Comment edited on: 10/1/2010 6:31:01 PM

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LOTUSFLOWER 8/17/2010 4:11PM

    Great plan, thanks for sharing!

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DITRANSCRIBES 7/31/2010 4:39PM

  I ran a 5K in June. Slacked off for about 5 weeks and would now like to train for a 10K in the fall. This program sounds good but do I need to start from the beginning if I can comfortably run 2+ miles at this time? If I can jump ahead, where would you suggest I start?

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DCGJONES 7/31/2010 10:47AM

  Is there a maintenance program after completing 13 weeks to 10K?

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DCGJONES 7/31/2010 10:44AM

  anyone still doing this and is anyone using a treadmill?
Starting week 3 monday!

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DEISECELT 6/26/2010 10:12AM

  Is week 4 essential, thinkin of skippon it. Lovin the plan sobfar. Day one week one killed me but coming along nicely now thanks

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STLMARY 6/18/2010 9:04AM

    I got it from a friend, but I think it originally came from a St. Louis running store called Fleet Feet. Glad you're enjoying it!! I got up to week 8 then injured my knee (not running - playing with the kids). When I get back from vacation I'm planning to start over again!! 7 days til we leave for Disney!! :)

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DEISECELT 6/18/2010 3:27AM

  On week two day three and loving it. Where ya find the plan.

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JOBSFRIEND 5/31/2010 10:44AM

  I would like to try this on an elliptical. Is it possible? I can't run because of multiple knee surgeries.

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IRANSAIDSAM 5/29/2010 8:21PM

  I am on week 10. I am 38 and I am down 22 lbs and can easily run an hour on the treadmill. I started at 215 lbs and smoked until 6 days ago. I was terrified when the program started taking my walking minutes away, especially from 2 to 1 at a time, but the program never gave me more than I could handle. If I can do it, ANYONE can do it!

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DEBBIECARROLL2 5/3/2010 8:21PM

  This sounds like a great plan! I'm trying to start running at age 56. :) Good luck!

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JESPAH 9/22/2008 12:11PM

    You can do it!

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OAKBORN 9/21/2008 10:51PM

    Go for it girl!!

Howzit otherwise?

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