This plan is meant for graduates of the Couch to 5k program, and builds to running a 10k in 6 weeks.
Also, each workout is preceded and followed by a 5-minute warm-up walk (not included in total time).
Also, each workout is preceded and followed by a 5-minute warm-up walk (not included in total time).
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. |
| 2 | Total - 48 min Jog 15 minutes Walk 1 minute Repeat 3 times. | Total - 48 min Jog 15 minutes Walk 1 minute Repeat 3 times. | Total - 48 min Jog 15 minutes Walk 1 minute Repeat 3 times. |
| 3 | Total - 54 min Jog 17 minutes Walk 1 minute Repeat 3 times. | Total - 54 min Jog 17 minutes Walk 1 minute Repeat 3 times. | Total - 54 min Jog 17 minutes Walk 1 minute Repeat 3 times. |
| 4 | Total - 57 min Jog 18 minutes Walk 1 minute Repeat 3 times. | Total - 57 min Jog 18 minutes Walk 1 minute Repeat 3 times. | Total - 57 min Jog 18 minutes Walk 1 minute Repeat 3 times. |
| 5 | Total - 46 min Jog 22 minutes Walk 1 minute Repeat 2 times. | Total - 52 min Jog 25 minutes Walk 1 minute Repeat 2 times. | Total - 62 min Jog 30 minutes Walk 1 minute Repeat 2 times. |
| 6 | Total - 60 min Jog 60 minutes | Total - 60 min Jog 60 minutes | Total - 60 min Jog 60 minutes |
