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

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.