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