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

Warning

Based on your selected race date you should have started training on Jul 16, 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.