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