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10k Training Plans

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Training Plans   >  10k Training Plans  > Walk 10k Training Plan

Walk 10k Training Plan

Training Plan Overview

The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K event and are currently walking at least 3 times per week for 40-50 minutes. The program starts with four walking workouts of 40-50 minutes and gradually progresses to walking 50-75 minutes four times per week in ten weeks! The 10K Walk Program also include optional cross-training days and rest days. This plan will inspire you to move, teach you how to train for a 10K event and guide you to the finish line.

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
Apr 28
Apr 28
Easy Walk
40 mins
Apr 29
Cross-Train
40 mins
Apr 30
Fast Walk
45 mins
May 1
Rest
May 2
Easy Walk
30 mins
May 3
Endurance Walk
50 mins
May 4
Rest
Week 2
May 5
May 5
Easy Walk
40 mins
May 6
Cross-Train
40 mins
May 7
Fast Walk
45 mins
May 8
Rest
May 9
Easy Walk
30 mins
May 10
Endurance Walk
50 mins
May 11
Rest
Week 3
May 12
May 12
Easy Walk
40 mins
May 13
Cross-Train
40 mins
May 14
Fast Walk
45 mins
May 15
Cross-Train
40 mins
May 16
Easy Walk
30 mins
May 17
Endurance Walk
60 mins
May 18
Rest
Week 4
May 19
May 19
Easy Walk
45 mins
May 20
Cross-Train
40 mins
May 21
Fast Walk
51 mins
May 22
Cross-Train
40 mins
May 23
Easy Walk
30 mins
May 24
Endurance Walk
60 mins
May 25
Rest
Week 5
May 26
May 26
Easy Walk
45 mins
May 27
Cross-Train
40 mins
May 28
Fast Walk
51 mins
May 29
Cross-Train
40 mins
May 30
Easy Walk
30 mins
May 31
Endurance Walk
70 mins
Jun 1
Rest
Week 6
Jun 2
Jun 2
Easy Walk
45 mins
Jun 3
Cross-Train
40 mins
Jun 4
Fast Walk
50 mins
Jun 5
Rest
Jun 6
Easy Walk
30 mins
Jun 7
Endurance Walk
50 mins
Jun 8
Rest
Week 7
Jun 9
Jun 9
Easy Walk
45 mins
Jun 10
Cross-Train
40 mins
Jun 11
Fast Walk
50 mins
Jun 12
Cross-Train
40 mins
Jun 13
Easy Walk
30 mins
Jun 14
Endurance Walk
70 mins
Jun 15
Rest
Week 8
Jun 16
Jun 16
Easy Walk
45 mins
Jun 17
Cross-Train
40 mins
Jun 18
Fast Walk
51 mins
Jun 19
Cross-Train
40 mins
Jun 20
Easy Walk
30 mins
Jun 21
Endurance Walk
75 mins
Jun 22
Rest
Week 9
Jun 23
Jun 23
Easy Walk
40 mins
Jun 24
Cross-Train
40 mins
Jun 25
Fast Walk
51 mins
Jun 26
Cross-Train
40 mins
Jun 27
Easy Walk
30 mins
Jun 28
Endurance Walk
50 mins
Jun 29
Rest
Week 10
Jun 30
Jun 30
Easy Walk
40 mins
Jul 1
Rest
Jul 2
Fast Walk
30 mins
Jul 3
Rest
Jul 4
Easy Walk
30 mins
Jul 5
Rest
Jul 6
10K Race!

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.