5K to 10K Progression

Blackburn Couch to 5K – 5km to 10km Group

Every Monday and Thursday at 7pm

The 5k-10k Progression Group will follow the plan below and will be split into four matched ability groups.

  • Group 2 (5k time anything up to 34 mins)
  • Group 3 (5k time between 34 and 40 mins)
  • Group 4 (5k time 40 mins +)

The 9 Week Run Schedule

Week Monday  Thurs 
week 1 3m 3m
week 2 3m 3m
week 3 3m 4m
week 4 3m 4m
week 5 3m 5m
week 6 3m 5m
week 7 3m 6m
Week 8 4m 5m
Week 9 3m 6m