Walk-Run 10k Training Plan
Training Plan Overview
The 10K Walk+Run Training Program is best suited for those who have been walk+running 3-4 times per week for 40 minutes for at least 3 months or those who completed the 5K walk+run program and want to progress to a longer distance. Walk+Running involves intervals of mostly walking minutes with short running segments repeatedly through the workout. The program starts with three Walk+Run Workouts (2min run/3 min walk) and two 30-40 minute cross-training workouts minutes and gradually progresses to Walk+Running 40-60 minutes (3min run/2 min walk) four times per week in ten weeks! The 10K Walk+Run program will inspire you to push a little harder, teach you how to sprinkle in a little running and prepare you to walk+run a 10K event.
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 Walk-Run 40 mins |
May 28 Cross-Train 40 mins |
May 29 Walk-Run 40 mins |
May 30 Rest |
May 31 Cross-Train 40 mins |
Jun 1 Walk-Run 40 mins |
Jun 2 Rest |
| Week 2 Jun 3 |
Jun 3 Walk-Run 40 mins |
Jun 4 Cross-Train 40 mins |
Jun 5 Walk-Run 40 mins |
Jun 6 Rest |
Jun 7 Cross-Train 40 mins |
Jun 8 Walk-Run 45 mins |
Jun 9 Rest |
| Week 3 Jun 10 |
Jun 10 Walk-Run 40 mins |
Jun 11 Cross-Train 40 mins |
Jun 12 Walk-Run 42 mins |
Jun 13 Rest |
Jun 14 Cross-Train 40 mins |
Jun 15 Walk-Run 45 mins |
Jun 16 Rest |
| Week 4 Jun 17 |
Jun 17 Walk-Run 42 mins |
Jun 18 Cross-Train 40 mins |
Jun 19 Walk-Run 42 mins |
Jun 20 Rest |
Jun 21 Cross-Train 40 mins |
Jun 22 Walk-Run 50 mins |
Jun 23 Rest |
| Week 5 Jun 24 |
Jun 24 Walk-Run 42 mins |
Jun 25 Cross-Train 40 mins |
Jun 26 Walk-Run 40 mins |
Jun 27 Rest |
Jun 28 Cross-Train 40 mins |
Jun 29 Walk-Run 50 mins |
Jun 30 Rest |
| Week 6 Jul 1 |
Jul 1 Walk-Run 42 mins |
Jul 2 Cross-Train 40 mins |
Jul 3 Walk-Run 40 mins |
Jul 4 Rest |
Jul 5 Cross-Train 40 mins |
Jul 6 Walk-Run 60 mins |
Jul 7 Rest |
| Week 7 Jul 8 |
Jul 8 Walk-Run 40 mins |
Jul 9 Cross-Train 40 mins |
Jul 10 Walk-Run 45 mins |
Jul 11 Rest |
Jul 12 Cross-Train 40 mins |
Jul 13 Walk-Run 54 mins |
Jul 14 Rest |
| Week 8 Jul 15 |
Jul 15 Walk-Run 40 mins |
Jul 16 Cross-Train 40 mins |
Jul 17 Walk-Run 45 mins |
Jul 18 Rest |
Jul 19 Cross-Train 40 mins |
Jul 20 Walk-Run 70 mins |
Jul 21 Rest |
| Week 9 Jul 22 |
Jul 22 Walk-Run 40 mins |
Jul 23 Cross-Train 40 mins |
Jul 24 Walk-Run 45 mins |
Jul 25 Rest |
Jul 26 Cross-Train 30 mins |
Jul 27 Walk-Run 62 mins |
Jul 28 Rest |
| Week 10 Jul 29 |
Jul 29 Walk-Run 40 mins |
Jul 30 Cross-Train 30 mins |
Jul 31 Walk-Run 30 mins |
Aug 1 Rest |
Aug 2 Walk 20 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.