Couch to 10k

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 - 24 min
Jog 1 minute
Walk 2 minutes
Repeat 8 times.
Total - 18 min 
Jog 1 minute
Walk 2 minutes
Repeat 6 times.
Total - 21 min 
Jog 1 minute
Walk 2 minutes
Repeat 7 times.
2 Total - 28 min
Jog 2 minutes
Walk 2 minutes
Repeat 7 times.
Total - 21 min
Jog 1 minute
Walk 2 minutes
Repeat 7 times.
Total - 24 min
Jog 2 minutes
Walk 2 minutes
Repeat 6 times.
3 Total - 35 min
Jog 3 minutes
Walk 2 minutes
Repeat 7 times.
Total - 24 min
Jog 2 minutes
Walk 2 minutes
Repeat 6 times.
Total - 30 min
Jog 3 minutes
Walk 2 minutes
Repeat 6 times.
4 Total - 30 min
Jog 3 minutes
Walk 2 minutes
Repeat 6 times.
Total - 20 min
Jog 2 minutes
Walk 2 minutes
Repeat 5 times.
Total - 30 min
Jog 2 minutes
Walk 3 minutes
Repeat 6 times.
5 Total - 36 min
Jog 3 minutes
Walk 1 minute
Repeat 9 times.
Total - 24 min
Jog 2 minutes
Walk 1 minute
Repeat 8 times.
Total - 32 min
Jog 3 minutes
Walk 1 minute
Repeat 8 times.
6 Total - 42 min
Jog 5 minutes
Walk 1 minute
Repeat 7 times.
Total - 28 min
Jog 3 minutes
Walk 1 minute
Repeat 7 times.
Total - 40 min
Jog 3 minutes
Walk 1 minute
Repeat 10 times.
7 Total - 44 min
Jog 10 minutes
Walk 1 minute
Repeat 4 times.
Total - 30 min
Jog 4 minutes
Walk 1 minute
Repeat 6 times.
Total - 42 min
Jog 5 minutes
Walk 1 minute
Repeat 7 times.
8 Total - 44 min
Jog 10 minutes
Walk 1 minute
Repeat 4 times.
Total - 28 min
Jog 3 minutes
Walk 1 minute
Repeat 7 times.
Total - 36 min
Jog 5 minutes
Walk 1 minute
Repeat 6 times.
9 Total - 58 min
Jog 10 minutes
Walk 1 minute
Jog 15 minutes
Walk 1 minute
Jog 20 minutes
Walk 1 minute
Jog 10 minutes
Total - 36 min
Jog 5 minutes
Walk 1 minute
Repeat 6 times.
Total - 44 min
Jog 10 minutes
Walk 1 minute
Repeat 4 times.
10 Total - 62 min
Jog 10 minutes
Walk 1 minute
Jog 10 minutes
Walk 1 minute
Jog 30 minutes
Total - 44 min
Jog 10 minutes
Walk 1 minute
Repeat 4 times.
Total - 47 min
Jog 20 minutes
Walk 1 minute
Jog 15 minutes
Walk 1 minute
Jog 10 minutes
11 Total - 61 min
Jog 40 minutes
Walk 1 minute
Jog 20 minutes
Total - 44 min
Jog 10 minutes
Walk 1 minute
Repeat 4 times.
Total - 47 min
Jog 20 minutes
Walk 1 minute
Jog 15 minutes
Walk 1 minute
Jog 10 minutes
12 Total - 50 min
 Jog 50 minutes
Total - 33 min
 Jog 10 minutes
Walk 1 minute
Repeat 3 times.
Total - 42 min
 Jog 15 minutes
Walk 1 minute
Jog 15 minutes
Walk 1 minute
Jog 10 minutes
13 Total - 40 min
 Jog 40 minutes
Total - 33 min
 Jog 10 minutes
Walk 1 minute
Repeat 3 times.
Total - ? min 
Run 10K

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