Couch to 10k/6mi (C25k) in 24weeks: Improved by FFT (HR version)
Couch to 10k/6mi (C25k) in 24weeks: Improved by FFT (HR version)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Couch to 10K or 6miles is a beginners and intermediate running plan. Here we carefully plan an improved, subtle gradual step up to a 10k by training three times per week from pretty much zero, so we guarantee you will find this easier than some plans. Also 24 weeks is a much more realistic time period. This version is the structured HR plan, but there is an unstructured version too.
OVERVIEW
Each week has threee workouts and planned rest days. Think of the weekend run as your longer effort.
Each workout usually start with a 2-5min warm-up walk and the main effort is either intervals (alternating walking and running) or a longer run. Initially you will be walking or running 30 minutes a session, three days a week, but over time it we increase the duration up to a maximum of 60min run.
PACE FROM HR
50-60% = Recovery pace
60-70% = Slow jog
70-80% = Steady
80-90% = Tempo
90%+ = Race pace
TIPS
Don't worry about your running/jogging speed initially
You can move (replace) any days/days-off to any other day of the week
Where a session has multiple activities (intervals) go easy at first but try and finish strong
Initially, run for time (eg 5mins) but at the end you can run against a set distance
By all means run in a group but try and stick with your pace and plan or else you will crash
Keep in mind you will improve if you slowly do more each week
Don't worry if you don't hit the target every time, if necessary you can repeat the session or even the week
If you feel like you cannot progress, repeat the current week, then move on
10k is not as easy as people say, but I am sure you can do it if you train.
Good luck from the FFT team!!
ps. any questions feel free to email us on coaching@fastfitness.tips
LINKS
https://fft.tips/tp
cycling plans
https://fft.tips/tp_run
running plans
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
01:57:00 | 01:06:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:57:00 | 01:06:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.