Walk 10k Training App
Training Plan Overview
The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K event and are currently walking at least 3 times per week for 40-50 minutes. The program starts with four walking workouts of 40-50 minutes and gradually progresses to walking 50-75 minutes four times per week in ten weeks! The 10K Walk Program also include optional cross-training days and rest days. This plan will inspire you to move, teach you how to train for a 10K event and guide you to the finish line.
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes - walk 30 minutes at a moderate pace (one notch up from your easy, comfortable pace). Cool down walking 5 minutes. Effort Level: 7 out of 10.
Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Tuesday
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Rest days are just as important as running days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Wednesday
Warm up walking 10 minutes - then alternate fast paced walking at an iRate Scale of 8 for 2 minutes, followed by 3 minutes at an easy effort (6-7) to catch your breath.
Fast pace = a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running.
Repeat 2 minutes fast 3 minutes easy for 30 minutes and cool down walking 5 minutes at an easy walking pace.
The 10K walk program gradually increases the minutes every week. Stick with the program and before you know it, you'll be walking several miles and up to an hour and loving it!
Thursday
After the cool down, incorporate a full body stretching routine to improve muscle and joint range of motion and flexibility.
Friday
Warm up walking 5 minutes - walk 20 minutes at an easy pace. Cool down walking 5 minutes.
After warming up, walk at a "conversational" pace, or one where you can still talk. This pace should be a few notches above your easy warm up pace or a level in which you are breathing a little more vigorously, but not reaching for air.
Saturday
Warm up walking 5 minutes at an easy effort level- then walk 40 minutes at a conversational pace. You should be able to talk while you're walking. If you're gasping for air, you're walking too briskly. Cool down walking 5 minutes.
There are four walking workouts for the first half of the program that alternate with rest days to allow your body time to acclimate and grow stronger.
Week six incorporates a fifth walking workout that can also be replaced by other activities like yoga, strength training or even a class at the gym.
Sunday
Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.
Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!