BodyBuddy
Featured by BodyBuddy
An eight-week plan with three runs each week, designed for someone who can already run for 30 minutes or complete a 5K without stopping. It includes easy runs, one weekly long run, lighter recovery weeks, and regular check-ins with BodyBuddy. Repeating a difficult week may extend the plan to nine or ten weeks.
BodyBuddy will text you every day to keep you on track.
Over eight steady weeks, three runs each week build you from a nonstop 5K toward your 10K.
Complete these runs in order with at least one rest day between them.
Week 1 · 25, 25, 35 min
Week 2 · 25, 30, 40 min
Week 3 · 30, 30, 45 min
Week 4 · 25, 30, 40 min
Week 5 · 30, 35, 50 min
Week 6 · 30, 35, 60 min
Week 7 · 30, 30, 65 min
Week 8 · 25, 20 min, then 10K
Use the same simple rhythm for each week and each run.
Run three times each week with a rest day between sessions, keeping the long run near the weekend when practical.
Begin every run with a five-minute brisk walk and finish with another five-minute brisk walk.
Tell BodyBuddy which run you are doing that morning, then report your running minutes and how it felt that evening.
Look back with BodyBuddy each Sunday and repeat the week if it felt hard instead of moving up.
Keep the effort controlled so the added minutes can do their work.
Easy running should stay slow enough for you to speak in full sentences.
For each pickup, run one minute slightly faster than easy, then return to easy until your breathing settles.
Keep Week 4 and Week 8 short even when you feel strong because the reduced load supports recovery.
The plan takes eight weeks when each step feels manageable, but repeating weeks can extend it to nine or ten.
Set the plan up once, then let the weekly check-ins carry it forward.
This plan suits someone who can already run for 30 minutes or complete a nonstop 5K.
On day one, tell BodyBuddy your longest recent run and your 10K date if you have one.
BodyBuddy will track skipped runs and recurring aches, then bring those patterns into the Sunday review.
During the final week, BodyBuddy will reinforce its lighter purpose and ask about your departure time the night before the 10K.
These are the four concrete run types used across the eight weeks.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
