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  • Couch To10k Training

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    chennairunners
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    This training plan outlines a Couch to 10K running program with the Chennai Runners group over 3 weeks. It involves mostly running with the group at distances of 3K, 5K, 6K, and 8K, interspersed with rest days and solo runs of increasing distances from 2K to 5K, with walking breaks. The plan aims to build up participants' endurance to run 10K through guided group runs and solo training sessions incorporating walking intervals.

    Original Description:

    This is for people who want to run a 10K (or more) but have never walked a 100 meters briskly!

    Original Title

    Couch to10K Training

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    This training plan outlines a Couch to 10K running program with the Chennai Runners group over 3 weeks. It involves mostly running with the group at distances of 3K, 5K, 6K, and 8K, interspersed with rest days and solo runs of increasing distances from 2K to 5K, with walking breaks. The plan aims to build up participants' endurance to run 10K through guided group runs and solo training sessions incorporating walking intervals.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    149 views1 page

    Couch To10k Training

    Uploaded by

    chennairunners
    This training plan outlines a Couch to 10K running program with the Chennai Runners group over 3 weeks. It involves mostly running with the group at distances of 3K, 5K, 6K, and 8K, interspersed with rest days and solo runs of increasing distances from 2K to 5K, with walking breaks. The plan aims to build up participants' endurance to run 10K through guided group runs and solo training sessions incorporating walking intervals.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Training Plan

    Couch to 10K with Chennai Runners

    Monday
    October 3, 2011

    Tuesday
    October 4, 2011

    Wednesday
    October 5, 2011

    Thursday
    October 6, 2011

    Friday
    October 7, 2011

    Saturday
    October 8, 2011

    Sunday
    October 9, 2011

    Rest
    October 10, 2011 October 11, 2011 October 12, 2011 October 13, 2011 October 14, 2011 October 15, 2011

    3K Run with the Group


    October 16, 2011

    Rest

    30 minutes Walk 5 minutes, run 2K and walk rest of the time


    October 18, 2011

    Rest

    40 minutes Walk 10 Cross minutes, Run Training Rest 3K and walk Cycle/Swim/Walk rest of the time
    October 20, 2011 October 21, 2011 October 22, 2011

    5K - Run with the group

    October 17, 2011

    October 19, 2011

    October 23, 2011

    Rest

    30 minutes Walk 5 minutes, run 2K and walk rest of the time


    October 25, 2011

    Rest

    50 minutes Walk 10 Cross minutes, Run Training Rest 4K and walk Cycle/Swim/Walk rest of the time
    October 27, 2011 October 28, 2011 October 29, 2011

    6K - Run with the group

    October 24, 2011

    October 26, 2011

    October 30, 2011

    Rest

    30 minutes Walk 5 minutes, run 2K and walk rest of the time 30 minutes Walk 5 minutes, run 2K and walk rest of the time

    Rest

    1 Hour - Walk 10 minutes, Cross Run 5K and Training Rest walk rest of Cycle/Swim/Walk the time

    8K - Run with the group

    October 31, 2011 November 1, 2011 November 2, 2011 November 3, 2011 November 4, 2011 November 5, 2011 November 6, 2011

    Rest

    Rest

    30 minutes Walk 5 minutes, run 2K and walk rest of the time

    Cross Training Rest Cycle/Swim/Walk

    Chennai Runners - IIT Run

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