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10k Training Plans

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Training Plans   >  10k Training Plans  > Run-Walk 10k Training Plan

Run-Walk 10k Training Plan

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!

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Run-Walk 10k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 10k training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 27 		May 27
Run+Walk
40 mins		 May 28
Cross-Train
40 mins		 May 29
Run+Walk
40 mins		 May 30
Rest		 May 31
Cross-Train
40 mins		 Jun 1
Run+Walk
40 mins		 Jun 2
Rest
Week 2
Jun 3 		Jun 3
Run+Walk
40 mins		 Jun 4
Cross-Train
40 mins		 Jun 5
Run+Walk
40 mins		 Jun 6
Rest		 Jun 7
Cross-Train
40 mins		 Jun 8
Run+Walk
45 mins		 Jun 9
Rest
Week 3
Jun 10 		Jun 10
Run+Walk
40 mins		 Jun 11
Cross-Train
40 mins		 Jun 12
Run+Walk
40 mins		 Jun 13
Rest		 Jun 14
Cross-Train
40 mins		 Jun 15
Run+Walk
50 mins		 Jun 16
Rest
Week 4
Jun 17 		Jun 17
Run+Walk
40 mins		 Jun 18
Cross-Train
40 mins		 Jun 19
Run+Walk
40 mins		 Jun 20
Rest		 Jun 21
Cross-Train
40 mins		 Jun 22
Run+Walk
46 mins		 Jun 23
Rest
Week 5
Jun 24 		Jun 24
Run+Walk
40 mins		 Jun 25
Cross-Train
40 mins		 Jun 26
Run+Walk
45 mins		 Jun 27
Rest		 Jun 28
Cross-Train
40 mins		 Jun 29
Run+Walk
52 mins		 Jun 30
Rest
Week 6
Jul 1 		Jul 1
Run+Walk
40 mins		 Jul 2
Cross-Train
40 mins		 Jul 3
Run+Walk
46 mins		 Jul 4
Rest		 Jul 5
Cross-Train
40 mins		 Jul 6
Run+Walk
52 mins		 Jul 7
Rest
Week 7
Jul 8 		Jul 8
Run+Walk
40 mins		 Jul 9
Cross-Train
40 mins		 Jul 10
Run+Walk
46 mins		 Jul 11
Rest		 Jul 12
Cross-Train
40 mins		 Jul 13
Run+Walk
52 mins		 Jul 14
Rest
Week 8
Jul 15 		Jul 15
Run+Walk
46 mins		 Jul 16
Cross-Train
40 mins		 Jul 17
Run+Walk
52 mins		 Jul 18
Rest		 Jul 19
Cross-Train
40 mins		 Jul 20
Run+Walk
52 mins		 Jul 21
Rest
Week 9
Jul 22 		Jul 22
Run+Walk
46 mins		 Jul 23
Cross-Train
40 mins		 Jul 24
Run+Walk
52 mins		 Jul 25
Rest		 Jul 26
Cross-Train
30 mins		 Jul 27
Run+Walk
52 mins		 Jul 28
Rest
Week 10
Jul 29 		Jul 29
Run+Walk
40 mins		 Jul 30
Cross-Train
30 mins		 Jul 31
Run+Walk
34 mins		 Aug 1
Rest		 Aug 2
Run+Walk
34 mins		 Aug 3
Rest		 Aug 4
10K Race!

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.