Run10K Guides

From the couch to a continuous 10K, one earned stage at a time

8 stages. Each one names what it builds, gives you a week of training, and ends in a test you can take with nothing but a phone timer.

1. The Brisk Walk — an aerobic base and durable joints
2. First Strides — the run habit — one minute at a time
3. Three-Minute Rounds — steady breathing over longer efforts
4. The Big Intervals — long efforts with short rests
5. Ten Nonstop — your first real run
6. Twenty Nonstop — endurance, for real
7. The 5K — your first race distance
8. The 10K — double the distance