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