Walk-Run 10k Training App
Training Plan Overview
The 10K Walk+Run Training Program is best suited for those who have been walk+running 3-4 times per week for 40 minutes for at least 3 months or those who completed the 5K walk+run program and want to progress to a longer distance. Walk+Running involves intervals of mostly walking minutes with short running segments repeatedly through the workout. The program starts with three Walk+Run Workouts (2min run/3 min walk) and two 30-40 minute cross-training workouts minutes and gradually progresses to Walk+Running 40-60 minutes (3min run/2 min walk) four times per week in ten weeks! The 10K Walk+Run program will inspire you to push a little harder, teach you how to sprinkle in a little running and prepare you to walk+run a 10K event.
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes - then run for 2 minutes followed by 3 minutes of walking for a total of 30 minutes. Cool down walking 5 minutes.
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.
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!
Wednesday
Warm up walking 5 minutes - then run for 2 minutes followed by 3 minutes of walking for a total of 30 minutes. Cool down walking 5 minutes.
The Walk Run 10K program includes alternating running minutes with walking minutes throughout every workout to allow your body time to adapt to the demands of running. It's the fun way to learn to run!
Stick with the progression of the schedule and before you know it, you'll be tackling several miles and loving it!
Thursday
Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Friday
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.
Use the i-Rate Scale to gauge your effort level while you -walk run. The i-Rate Scale is an easy way to rate your effort level by your perception or perceived exertion.
Rate your level of intensity by how you feel, 1-10. From 1-10, rate where you are while moving. 1 is at rest, 5 is very, very easy walking, 6-7 is a pace you can walk or run comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.
Use this system to stay in the smart training range listed on the training program.
Saturday
Warm up walking 5 minutes - then run for 2 minutes followed by 3 minutes of walking for a total of 30 minutes. Cool down walking 5 minutes.
There are three Walk Run workouts and two cross-training workouts every week. The W R sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.
You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the walk run workouts is the perfect place to get them in!
Sunday
Rest days are just as important as workout 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.