Weeks 9-10 Run Details

Congratulations on making it to the final 2 weeks of your Couch to 5k Plan!

There are no new technique cues to focus on here, just work on the one's you've benefited from most and stick to your target speeds.

Week 9

Warm up

6 minutes of walking with 30 second jogs added in as you like.

Dynamic Stretches

Calfs, Quadriceps and Hamstrings

Main Set

40 minutes alternating between 14 minute jog and 60 second walk.

Warm down

5 minute easy walk.

Week 10

Warm up as above

Run 1.

Main Set

45 minutes alternating between 16 minute jog and 1 minute walk.

Run 2.

5k non-stop jog at the original target speed from Week 1.

Run 3.

5k Park Run or other 5k event where aim is to start conservative and finish as fast as possible.

Warm down

5 minute easy walk.