COUCH TO 10MI 202 – LEVEL 1
Training Plan Description

Duration: 8 Weeks
Time Goal: 1hr 45min – 2hr 15min
Long Run Duration: 4 to 10 miles
Weekly Mileage: 11.5 miles – 18 miles

Overview

This 8-week training program is designed for beginner runners who are eager to complete their first 10-mile race. The plan will gradually build your endurance and distance to ensure you cross that finish line successfully while aiming for a time goal of 1 hour 45 minutes to 2 hours and 15 minutes.

Qualifications:

This program is ideal for individuals who meet the following criteria:

- Have previously completed a 10K (6.2 miles) and 5K (3.1 miles) race.
- Can run-walk for 3 to 4 miles consistently.
- Are committed to walking or running 3 to 4 times per week.
- Are motivated to improve their running capabilities for longer distances.

By following this structured plan, beginners will steadily build their endurance and confidence, setting the stage for a successful 10-mile race! Good luck, and happy running!