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