Walk 10k Training Plan Week 4

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - walk 35 minutes at a moderate pace (one notch up from your easy, comfortable pace). Cool down walking 5 minutes. Effort Level: 7 out of 10.

No worries, missed workouts can happen. If you missed a day or two, simply carry on with the scheduled program. If you missed more than a few days, ease back into it with two or three shorter, easy paced workouts and then gently merge back to where you left off.

• Find 45 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Schedule a session with a buddy, take a new route and try something new. The time will fly by!

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 10 minutes - then alternate fast paced walking at an iRate Scale of 8 for 3 minutes, followed by 3 minutes at an easy effort (6-7) to catch your breath.

Fast pace = a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running.

Repeat 3 minutes fast 3 minutes easy for 36 minutes and cool down walking 5 minutes at an easy walking pace.

There will be days where your workouts are easy, the time flies by and your outfit matches. But there will also be days where every minute is a challenge, it feels like your first day, and you wonder if you're ever going to finish the workout! Roll with the peaks and prepare for the valleys. It's all part of the journey to living an active lifestyle.

• Find 51 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Avoid comparing yourself to someone else. You are on your own journey, and only you can define the path you're going to take.

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - walk 20 minutes at an easy pace. Cool down walking 5 minutes. The fun factor drops the harder you push yourself. The faster you go, the harder it is, the crabbier you get, and the less you want to workout again.

The key to maintaining momentum and progress is to keep the effort level comfortable and conversational. You'll finish with a smile on your face and look forward to the next workout!

• Find 30 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes at an easy effort level- then walk 50 minutes at a conversational pace. You should be able to talk while you're walking. If you're gasping for air, you're walking too briskly. Cool down walking 5 minutes.

Make sure your running shoes are up to date. Walking in worn out shoes can cause aches, pains and injuries. Mark the date of purchase on the side of your shoe with a black marker so you remember when you purchased them and try to avoid using them for anything other than your walking workouts. They'll last longer that way.

• Find 60 minute Routes
• Add this workout to your diary

Schedule your workouts at the most convenient time for YOU. For some it may mean first thing in the morning, for others lunchtime.

The perfect time to exercise is the time your lifestyle allows. Plug it into your daily schedule at the top of the list in terms of priorities.

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.