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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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Wood grain patterns based on images by Sue Chastain and About Graphics Software.
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.
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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.
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. |
FAQ
Q: Do the audio cues play when the screen is locked (dark)?
A: Yes, the cues should play even if you turn off and lock the screen, as long as there's music or a playlist playing in the background to keep the iPhone going while it's locked.
In iOS 5, you also need to make sure Run 10k is listed in the Notifications Center on your phone. To do this, you need to go into your Settings, go to Notifications, and scroll down to Run 10k. Tap on Run 10k and turn on Notification Center, choose an alert style, and turn everything else on (Sound, Badge App Icon, Lock Screen).
Q: What if I want silence instead of music?
A: You could use a silent song, such as John Cage's 4'33", and put it on one-song repeat for the duration of the workout. Or put this in a playlist and sync it in iTunes: Download a bit of Silence!
Q: The timer is slowing down or stopping during a workout. What do I do?
A: If you're running a workout and notice the timer is slower than it should be or has stopped, it's probably because you're not playing music in the background and the device's screen is locked (turned off). You must play some background audio, whether with the iPod music app or a third party app, for the app to keep running when the screen is locked. Alternately, you can close the app by pressing the home button, and then lock the screen. This allows the app to show local notifications when each interval begins and ends.
Q: I get a blank page when I try logging into or posting to Facebook. What can I do?
A: Usually this happens when the Facebook servers are too busy or there's a problem with their API. You could try logging out of and back into Facebook from within the app. If that doesn't work, try posting again later. If you quit the app, it'll save your position and come back to the same End Workout screen so you can try posting again.
Q: How do I move to the next workout or repeat a previous workout?
A: To move to the next workout or repeat a previous one, put your finger on the workout picker bar at the bottom of the screen. The workout picker bar has the numbers 1.1, 1.2, 1.3, etc. on it. Hold you finger down on the picker bar and slide your finger to the left or right.
Q: Does the workout keep running in the background if I want to switch to another app?
A: Yes, so if you switch to another app, the timer keeps ticking. On devices running iOS 4, you will get a notification when it's time to walk or run, even if the app is in the background, and even if the device does not support multitasking. On iPhone OS 3.1.3, the timer keeps running but you will not get any notifications.
Q: My music pauses every time the voice cue comes on. How do I fix this?
A: Try rebooting your iOS device by holding down the power button for 3 seconds and swiping to power off, then pressing the power button to turn it back on. Sometimes, the music player app gets stuck and rebooting your device will fix it.
Q: I don't hear any audio cues.
A: Make sure your device's volume is turned up. You have to adjust it while playing music or while one of the voice cues is playing. Also make sure that your iPhone cover isn't blocking the sound from your iPhone speakers.
For the iPod touch, in the Settings app, make sure General->Sounds->Sound Effects is set to "Both" and all the switches are set to on. Also, make sure you use headphones, because the iPod touch (1st generation) doesn't have an external speaker.
Q: Can you play your own music or use Nike+ in the background?
A: Yes, you should start your own playlist or Nike+ workout before launching this app. When the cues play, your music will duck, or get quieter, and then return to regular volume.
Q: How do I turn down the audio cues if they're too loud?
A: Tap the "i" button to flip to the back side, and click on "Settings" to adjust the voice volume.