Run 10k - couch to 10k program 2020.5.12

Embark on a 10k running journey with this comprehensive interval training series tailored to enhance your endurance gradually. The Run 10k app serves as an ideal companion for novice runners and individuals looking to reignite their passion for running. It boasts voice cues to direct you through your workouts seamlessly, even while your phone screen is locked. The app notifies you when to run or walk, provides audio updates on distance and pace when utilizing GPS, and can be used both outdoors, on a track, or within a gym setting.

FEATURES:

• Apple Watch compatibility enables phone-free workouts with the Watch app or syncing with the iPhone app.
• Prompt voice updates on pace, distance, intervals, and midpoint.
• Optional GPS utilization for tracking pace and distance (can be employed on a treadmill or indoor track without GPS).
• Engaging animated stretching routines with verbal guidance.
• Heart rate monitoring through the heart icon tapping feature and Bluetooth heart rate monitor support.
• Integration with the Health app for seamless data sharing.

ABOUT THE WORKOUTS:

• 13-week beginner-friendly training program with sessions lasting between 40 to 76 minutes.
• Interval training incorporating jogging and walking segments of increasing difficulty.
• Tapering towards the final week in preparation for a 10k race.
• Includes optional 5-minute warm-up and cooldown sessions.
• Vocal prompts for each jog and walk interval, halfway point, and one-minute remaining mark.
• Choice to receive pace and distance updates every mile or kilometer.
• Automatically tracks completed workouts and records date, pace, and distance covered.

COMING FROM RUN 5K?

If transitioning from the Run 5k app feeling confident, consider commencing from Week 4 or 5 in the Run 10k program. For those starting from scratch, commencing from Week 1 is recommended, or explore the Run 5k app initially.

AUDIO CUES AND NOTIFICATIONS:

To resolve Notification issues, tweak settings within the Notifications section of the Settings app under Run 10k. Ensure to enable Notification Center, select an alert style, and activate Sound, Badge App Icon, and Lock Screen options. Adjust device volume and switch off silent/vibrate mode if needed.

HEALTH INTEGRATION:

The app syncs seamlessly with the Health app. Weight data from Health is utilized to calculate burned calories during workouts while total Active Calories expended can be saved post-workout. Data sharing with Health is voluntary.

GPS AND LOCATION:

To display accurate distance and pace details, Run 10k leverages GPS tracking. Optimal performance is achieved outdoors with clear sky visibility due to GPS usage impacting battery life when running in the background extensively.

1. Legal Disclaimer: This fitness application and any guidance provided by Felt Tip Inc are exclusively for educational purposes. They do not serve as a substitute for professional medical advice; it is advisable to consult a healthcare professional before commencing any fitness regimen.

Minds behind Run 10k: Lucius Kwok, Agnes Chan, and Kasten Searles. Developed in NYC.