Couch to 10K Run
Start with one minute of jogging between ninety-second walks. Fourteen weeks later you are running 10K. Your headphones tell you when to switch, so you never look at the phone.
Intervals do the work
The reason people fail at 10K is that they go out and try to run 10K. Interval training removes that decision entirely. Week one is one minute of jogging between ninety-second walks, and the ratio shifts a little every session. By the time the walks disappear you have already been running for months.
- A 14 week plan that builds from one-minute jogs to a full 10K
- Voice prompts through your headphones tell you when to run and when to walk
- Plays over your own music from any music app
- Three timers at a glance: total, remaining, and current interval
- Works outside or on a treadmill
- Pause, skip, or step back an interval mid-run
- Personal record tracking and progress graphs
- Works offline
Never look at your phone
The whole run is directed through your headphones. Put the phone in a pocket or an armband and listen. The coach tells you when to run and when to walk, and comes in over whatever you are already playing. Glance at the screen and you get three numbers: elapsed time, time remaining, and time left in the current interval.
Real life happens
Need to stop and tie a shoe? Pause the run. Started mid-interval or want to redo one? Step back or skip forward. The plan overview shows what is coming for the rest of the fourteen weeks, so you always know what you are training toward.
Already running 5K?
If you have not run before, start with Couch to 5K and come here afterwards. The 10K plan assumes you can already cover a few kilometers without stopping.
Common questions
How long is the plan?
Can I use it on a treadmill?
Will it interrupt my music?
What if I miss a week?