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Running/Jogging | RunStart 10K: Running Plan

You ran your first 5K. Now go twice as far. Eight weeks, three workouts a week.

Get it on the App StoreFree download. iPhone and Apple Watch.
Interval timer during a run
W1Run-walk
W2Run-walk
W3Run-walk
W4Run-walk
W5Long run 35 min
W6Long run builds
W7Long run 45 min
W860-min run

Weeks 1 to 4: rebuildRun-walk intervals stretch each session further from your 5K base.

Weeks 5 to 7: buildThree distinct workouts a week, with the long run climbing from 35 to 45 minutes.

Week 8: raceTwo easy taper runs, then 60 minutes straight.

Three workouts, three jobs

Easy run

Steady and comfortable. Builds the base without wearing you down.

Walk-break session

The same run-walk structure that got you to 5K, pushed further.

Long run

Continuous running, a little longer every week.

Inside the app

What you see on the run

Training plan screen showing week 5 of 8
The planEvery week laid out. Miss a day and reschedule without losing your place.
Interval timer during a run
The runVoice cues call every run and walk. Pace and heart rate on screen and on your wrist.
Progress screen with totals and a resting heart rate chart
The proofTotal runs, longest run and resting heart rate, logged run by run.
Home Screen widgets showing the next workout
The nudgeHome Screen widgets show your next workout at a glance.

Week 1 starts at the distance you already run.

Get it on the App Store

From the blog