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