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

Warning

Based on your selected race date you should have started training on Jul 29, 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.