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!
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 Mar 18 |
Mar 18 Run+Walk 40 mins |
Mar 19 Cross-Train 40 mins |
Mar 20 Run+Walk 40 mins |
Mar 21 Rest |
Mar 22 Cross-Train 40 mins |
Mar 23 Run+Walk 40 mins |
Mar 24 Rest |
| Week 2 Mar 25 |
Mar 25 Run+Walk 40 mins |
Mar 26 Cross-Train 40 mins |
Mar 27 Run+Walk 40 mins |
Mar 28 Rest |
Mar 29 Cross-Train 40 mins |
Mar 30 Run+Walk 45 mins |
Mar 31 Rest |
| Week 3 Apr 1 |
Apr 1 Run+Walk 40 mins |
Apr 2 Cross-Train 40 mins |
Apr 3 Run+Walk 40 mins |
Apr 4 Rest |
Apr 5 Cross-Train 40 mins |
Apr 6 Run+Walk 50 mins |
Apr 7 Rest |
| Week 4 Apr 8 |
Apr 8 Run+Walk 40 mins |
Apr 9 Cross-Train 40 mins |
Apr 10 Run+Walk 40 mins |
Apr 11 Rest |
Apr 12 Cross-Train 40 mins |
Apr 13 Run+Walk 46 mins |
Apr 14 Rest |
| Week 5 Apr 15 |
Apr 15 Run+Walk 40 mins |
Apr 16 Cross-Train 40 mins |
Apr 17 Run+Walk 45 mins |
Apr 18 Rest |
Apr 19 Cross-Train 40 mins |
Apr 20 Run+Walk 52 mins |
Apr 21 Rest |
| Week 6 Apr 22 |
Apr 22 Run+Walk 40 mins |
Apr 23 Cross-Train 40 mins |
Apr 24 Run+Walk 46 mins |
Apr 25 Rest |
Apr 26 Cross-Train 40 mins |
Apr 27 Run+Walk 52 mins |
Apr 28 Rest |
| Week 7 Apr 29 |
Apr 29 Run+Walk 40 mins |
Apr 30 Cross-Train 40 mins |
May 1 Run+Walk 46 mins |
May 2 Rest |
May 3 Cross-Train 40 mins |
May 4 Run+Walk 52 mins |
May 5 Rest |
| Week 8 May 6 |
May 6 Run+Walk 46 mins |
May 7 Cross-Train 40 mins |
May 8 Run+Walk 52 mins |
May 9 Rest |
May 10 Cross-Train 40 mins |
May 11 Run+Walk 52 mins |
May 12 Rest |
| Week 9 May 13 |
May 13 Run+Walk 46 mins |
May 14 Cross-Train 40 mins |
May 15 Run+Walk 52 mins |
May 16 Rest |
May 17 Cross-Train 30 mins |
May 18 Run+Walk 52 mins |
May 19 Rest |
| Week 10 May 20 |
May 20 Run+Walk 40 mins |
May 21 Cross-Train 30 mins |
May 22 Run+Walk 34 mins |
May 23 Rest |
May 24 Run+Walk 34 mins |
May 25 Rest |
May 26 10K Race! |
Warning
Based on your selected race date you should have started training on Mar 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.