I’m using the 10k for Pink iPhone app. Note that some dates may be from 2011 and 2012; the date listed is the last known completed date (I may have done some more than once). I basically got to day 2 of week 3 in 2011, day 2 of week 2 in 2012, and I’m still going strong in 2013 (I started at week 3)!

Week 1

Day 1: Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes. – completed 3/19/12
Day 2: Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes. – completed 5/19/12
Day 3: Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes. – completed 5/20/12

Week 2

Day 1: Alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. – completed 5/21/12
Day 2: Alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. – completed 6/7/12 – 1.8 mi
Day 3: Alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. – completed 5/19/11

Week 3

Day 1: Two repetitions: jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes. – completed 4/14/13 – 1.2 mi
Day 2: Two repetitions: jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes. – completed 4/16/13 – 1.2 mi
Day 3: Two repetitions: jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes. – completed 4/17/13 – 1.2 mi

Week 4

Day 1: Jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. – completed 4/17/13 – 1.7 mi
Day 2: Jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. – completed 4/28/13 – 1.7 mi
Day 3: Jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. – completed 4/28/13 – 1.6 mi

Week 5

Day 1: Jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes. – completed 4/29/13 – 1.6 mi
Day 2: Jog for 8 minutes, walk for 5 minutes, jog for 8 minutes. – completed 4/29/13 – 1.6 mi
Day 3: Jog for 20 minutes. – completed 5/5/13 – 1.5 mi

Week 6

Day 1: Jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes. – completed 5/8/13 – 2.4 mi
Day 2: Jog for 10 minutes, walk for 3 minutes, jog for 10 minutes. – completed 5/9/13 – 2.0 mi
Day 3: Jog for 22 minutes. – completed 5/13/13 – 2.0 mi

Week 7

Day 1: Jog for 25 minutes. – completed 5/19/13 – 2.1 mi
Day 2: Jog for 25 minutes. – completed 5/23/13 – 2.3 mi
Day 3: Jog for 25 minutes. – completed 5/26/13 – 2.1 mi

Week 8

Day 1: Jog for 28 minutes. – completed 6/9/13 – 2.5 mi
Day 2: Jog for 28 minutes. – completed 6/11/13 – 2.3 mi
Day 3: Jog for 30 minutes. – completed 6/16/13 – 2.4 mi

Week 9

Day 1: Run 10 minutes, walk 1 minute. (Repeat 4 times.) – completed 6/8/13 (with slightly longer walk breaks) – 4.0 mi
Day 2: Run 10 minutes, walk 1 minute. (Repeat 4 times.) – completed 10/20/13 – 3.5 mi
Day 3: Run 10 minutes, walk 1 minute. (Repeat 4 times.) – completed 10/29/13 – 4.0 mi

Week 10

Day 1: Run 15 minutes, walk 1 minute. (Repeat 3 times.) – completed 11/4/13 – 4.0 mi
Day 2: Run 15 minutes, walk 1 minute. (Repeat 3 times.) – completed 11/6/13 – 3.8 mi
Day 3: Run 15 minutes, walk 1 minute. (Repeat 3 times.)

Week 11

Day 1: Run 17 minutes, walk 1 minute. (Repeat 3 times.)
Day 2: Run 17 minutes, walk 1 minute. (Repeat 3 times.)
Day 3: Run 17 minutes, walk 1 minute. (Repeat 3 times.)

Week 12

Day 1: Run 18 minutes, walk 1 minute. (Repeat 3 times.)
Day 2: Run 18 minutes, walk 1 minute. (Repeat 3 times.)
Day 3: Run 18 minutes, walk 1 minute. (Repeat 3 times.)

Week 13

Day 1: Run 22 minutes, walk 1 minute. (Repeat 2 times.)
Day 2: Run 25 minutes, walk 1 minute. (Repeat 2 times.)
Day 3: Run 30 minutes, walk 1 minute. (Repeat 2 times.)

Week 14

Day 1: Run 60 minutes.
Day 2: Run 60 minutes.
Day 3: Run 60 minutes.