Support
Check out our FAQ page first.
Send questions and comments to run10k@felttip.com.
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Share your experiences with other users on the Run 10k Facebook page.
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now available in our Spreadshirt Store.
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Run 10k is an app for your iPhone or iPod touch that coaches you to run 10 km or 6.2 miles using a 13-week, 3-days-a-week run/walk program.
the jogging interval.
Use your own playlists for music or play podcasts in the background to keep you motivated during the workout.
Use Nike+ to record your miles or km in the background.
Run 10k will tell you when to switch between walking and jogging using voice prompts and/or beeps, even if you have music and Nike+ in the background.
Turn off your screen with the power/lock button at the top of the device, and the app will keep going with your music in the background. If you want to switch to another app, you'll get pop-up notifications that tell you when to switch between walking and jogging.
Control your music from within the app using a built-in Music control tab.
Share your completed workouts on Twitter and/or Facebook.
Reviews
This app provides the methodology to truly get you from the couch to running. It is very
easy to use and date stamps your runs. I am now running like the wind.
– Lsr757
Great app!!! After not running for 6 yrs this app eases you back into running shape!! I
would recommend it to anyone looking to get into shape or get back to their former glory.
–
BrandBeas44
About the workouts
Every workout begins with a 5-minute warmup (walk or jog), about one hour of intervals alternating between jogging and walking, and a 5-minute cooldown. The app has audio and visual cues for each interval and shows elapsed time, time remaining in the workout, and time to the next interval.
With this app, you will slowly build up your strength and endurance so that your body can get used to running longer distances. If you start off pushing yourself too hard, you risk having your body react negatively, making it harder to stay with the program.
Make sure you have a rest day after each workout to let your body recover. Muscles need to heal and they need rest to do that. Maybe do low-impact walking or cross-training to work different muscle groups if you want to keep working out. Avoid the temptation to skip ahead or lump all the workouts in one weekend: a sure recipe for soreness and unhappy workouts.
Stretch your muscles before and after your workout to avoid injury and muscle soreness. Stretch your muscles to the point of resistance, but not pain, and hold each position for 15 to 30 seconds: do not bounce. A chart of stretches is included on the main screen.
Schedule
| Week | Day 1 | Day 2 | Day 3 |
| 1 | Run :30, walk 4:30, 7 times. |
Run :30, walk 4:30, 8 times. |
Run :30, walk 4:30, 8 times. |
| 2 | Run 1:00, walk 4:00, 9 times. |
Run 1:00, walk 4:00, 8 times. |
Run 1:00, walk 4:00, 8 times. |
| 3 | Run 1:30, walk 3:30, 10 times. |
Run 1:30, walk 3:30, 8 times. |
Run 1:30, walk 3:30, 10 times. |
| 4 | Run 2:00, walk 3:00, 11 times. |
Run 2:00, walk 3:00, 9 times. |
Run 2:00, walk 3:00, 10 times. |
| 5 | Run 2:30, walk 2:30, 12 times. |
Run 2:30, walk 2:30, 10 times. |
Run 2:30, walk 2:30, 10 times. |
| 6 | Run 3:00, walk 2:00, 13 times. |
Run 3:00, walk 2:00, 10 times. |
Run 3:00, walk 2:00, 11 times. |
| 7 | Run 4:00, walk 2:00, 10 times. |
Run 4:00, walk 2:00, 9 times. |
Run 4:00, walk 2:00, 9 times. |
| 8 | Run 5:00, walk 1:00, 10 times. |
Run 5:00, walk 1:00, 8 times. |
Run 5:00, walk 1:00, 9 times. |
| 9 | Run 7:00, walk 2:00, 7 times. |
Run 7:00, walk 2:00, 6 times. |
Run 8:00, walk 2:00, 5 times. |
| 10 | Run 10:00, walk 1:00, 4 times. |
Run 20:00, walk 1:00, run 20:00. |
Run 22:00, walk 1:00, run 22:00. |
| 11 | Run 25:00, walk 1:00, run 25:00. |
Run 30:00, walk 1:00, run 25:00. |
Run 40:00, walk 1:00, run 10:00. |
| 12 | Run 45:00, walk 1:00, run 20:00. |
Run 50:00, walk 1:00, run 15:00. |
Run 44:00. |
| 13 | Run 50:00. | Run 40:00. | 10K Run. |
Legal Disclaimer
This app and any information given by it or by Felt Tip Inc are for educational purposes only. They are not intended nor implied to be a substitute for professional medical advice. You should always consult your healthcare provider before beginning any fitness program.
Wood grain patterns based on images by Sue Chastain and About Graphics Software.