Run-Walk 10k Training App
Training Plan Overview
The 10K Run+Walk Training Plan is a perfect plan for those who are currently working out and want to train to finish a 10K the enjoyable way (with a combination of mostly running with a little walking)! Run+Walking involves intervals of mostly running minutes with short walking segments repeatedly through the workout. The program starts with three 25-30 minute Run+Walk Workouts (3min run/2 min walk) and one 30-minute cross-training workout and gradually progresses to three Run+Walk Workouts (5min run/1 min walk), and one crossing training workout. Run+Walk is an easy way to learn to run and have fun along the way!
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking repeatedly 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.
Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Wednesday
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking repeatedly for a total of 30 minutes. Cool down walking 5 minutes.
The Run Walk 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
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.
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.
After warming up, run 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.
If the run-walk interval is too challenging, add one more minute to the walking interval to catch your breath.
Saturday
Warm up walking 5 minutes - then run for 3 minutes followed by 2 minutes of walking repeatedly for a total of 30 minutes. Cool down walking 5 minutes.
There are three Run Walk workouts and one walking workout every week. The R W 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 run-walk workouts is the perfect place to get them in!
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!