Couch to 10K Training Plan

If you are one of those who is has never ever walked a 100 meters, we have something for you to help you run past the Finish Line at MARG Chennai Runners Half Marathon and 10K on November 6th!

Take a print of the below chart or download a PDF copy or get this on your mobile phone to get started NOW!

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
October 3, 2011	October 4, 2011	October 5, 2011	October 6, 2011	October 7, 2011	October 8, 2011	October 9, 2011
					Rest	3K Run with the Group
October 10, 2011	October 11, 2011	October 12, 2011	October 13, 2011	October 14, 2011	October 15, 2011	October 16, 2011
Rest	30 minutes – Walk 5 minutes, run 2K and walk rest of the time	Rest	40 minutes – Walk 10 minutes, Run 3K and walk rest of the time	Cross Training – Cycle/Swim/Walk	Rest	5K – Run with the group
October 17, 2011	October 18, 2011	October 19, 2011	October 20, 2011	October 21, 2011	October 22, 2011	October 23, 2011
Rest	30 minutes – Walk 5 minutes, run 2K and walk rest of the time	Rest	50 minutes – Walk 10 minutes, Run 4K and walk rest of the time	Cross Training – Cycle/Swim/Walk	Rest	6K – Run with the group
October 24, 2011	October 25, 2011	October 26, 2011	October 27, 2011	October 28, 2011	October 29, 2011	October 30, 2011
Rest	30 minutes – Walk 5 minutes, run 2K and walk rest of the time	Rest	1 Hour – Walk 10 minutes, Run 5K and walk rest of the time	Cross Training – Cycle/Swim/Walk	Rest	8K – Run with the group
October 31, 2011	November 1, 2011	November 2, 2011	November 3, 2011	November 4, 2011	November 5, 2011	November 6, 2011
Rest	30 minutes – Walk 5 minutes, run 2K and walk rest of the time	Rest	30 minutes – Walk 5 minutes, run 2K and walk rest of the time	Cross Training – Cycle/Swim/Walk	Rest	Chennai Runners – IIT Run