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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 the WalkJogRun 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
Feb 18
Feb 18
Run+Walk
40 mins
Feb 19
Cross-Train
40 mins
Feb 20
Run+Walk
40 mins
Feb 21
Rest
Feb 22
Cross-Train
40 mins
Feb 23
Run+Walk
40 mins
Feb 24
Rest
Week 2
Feb 25
Feb 25
Run+Walk
40 mins
Feb 26
Cross-Train
40 mins
Feb 27
Run+Walk
40 mins
Feb 28
Rest
Feb 29
Cross-Train
40 mins
Mar 1
Run+Walk
45 mins
Mar 2
Rest
Week 3
Mar 3
Mar 3
Run+Walk
40 mins
Mar 4
Cross-Train
40 mins
Mar 5
Run+Walk
40 mins
Mar 6
Rest
Mar 7
Cross-Train
40 mins
Mar 8
Run+Walk
50 mins
Mar 9
Rest
Week 4
Mar 10
Mar 10
Run+Walk
40 mins
Mar 11
Cross-Train
40 mins
Mar 12
Run+Walk
40 mins
Mar 13
Rest
Mar 14
Cross-Train
40 mins
Mar 15
Run+Walk
46 mins
Mar 16
Rest
Week 5
Mar 17
Mar 17
Run+Walk
40 mins
Mar 18
Cross-Train
40 mins
Mar 19
Run+Walk
45 mins
Mar 20
Rest
Mar 21
Cross-Train
40 mins
Mar 22
Run+Walk
52 mins
Mar 23
Rest
Week 6
Mar 24
Mar 24
Run+Walk
40 mins
Mar 25
Cross-Train
40 mins
Mar 26
Run+Walk
46 mins
Mar 27
Rest
Mar 28
Cross-Train
40 mins
Mar 29
Run+Walk
52 mins
Mar 30
Rest
Week 7
Mar 31
Mar 31
Run+Walk
40 mins
Apr 1
Cross-Train
40 mins
Apr 2
Run+Walk
46 mins
Apr 3
Rest
Apr 4
Cross-Train
40 mins
Apr 5
Run+Walk
52 mins
Apr 6
Rest
Week 8
Apr 7
Apr 7
Run+Walk
46 mins
Apr 8
Cross-Train
40 mins
Apr 9
Run+Walk
52 mins
Apr 10
Rest
Apr 11
Cross-Train
40 mins
Apr 12
Run+Walk
52 mins
Apr 13
Rest
Week 9
Apr 14
Apr 14
Run+Walk
46 mins
Apr 15
Cross-Train
40 mins
Apr 16
Run+Walk
52 mins
Apr 17
Rest
Apr 18
Cross-Train
30 mins
Apr 19
Run+Walk
52 mins
Apr 20
Rest
Week 10
Apr 21
Apr 21
Run+Walk
40 mins
Apr 22
Cross-Train
30 mins
Apr 23
Run+Walk
34 mins
Apr 24
Rest
Apr 25
Run+Walk
34 mins
Apr 26
Rest
Apr 27
10K Race!

Warning

Based on your selected race date you should have started training on Feb 18, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.