Training Plans > 10k Training Plans > Walk-Run 10k Training Plan

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.

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-Run 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 Feb 18	Feb 18 Walk-Run 40 mins	Feb 19 Cross-Train 40 mins	Feb 20 Walk-Run 40 mins	Feb 21 Rest	Feb 22 Cross-Train 40 mins	Feb 23 Walk-Run 40 mins	Feb 24 Rest
Week 2 Feb 25	Feb 25 Walk-Run 40 mins	Feb 26 Cross-Train 40 mins	Feb 27 Walk-Run 40 mins	Feb 28 Rest	Feb 29 Cross-Train 40 mins	Mar 1 Walk-Run 45 mins	Mar 2 Rest
Week 3 Mar 3	Mar 3 Walk-Run 40 mins	Mar 4 Cross-Train 40 mins	Mar 5 Walk-Run 42 mins	Mar 6 Rest	Mar 7 Cross-Train 40 mins	Mar 8 Walk-Run 45 mins	Mar 9 Rest
Week 4 Mar 10	Mar 10 Walk-Run 42 mins	Mar 11 Cross-Train 40 mins	Mar 12 Walk-Run 42 mins	Mar 13 Rest	Mar 14 Cross-Train 40 mins	Mar 15 Walk-Run 50 mins	Mar 16 Rest
Week 5 Mar 17	Mar 17 Walk-Run 42 mins	Mar 18 Cross-Train 40 mins	Mar 19 Walk-Run 40 mins	Mar 20 Rest	Mar 21 Cross-Train 40 mins	Mar 22 Walk-Run 50 mins	Mar 23 Rest
Week 6 Mar 24	Mar 24 Walk-Run 42 mins	Mar 25 Cross-Train 40 mins	Mar 26 Walk-Run 40 mins	Mar 27 Rest	Mar 28 Cross-Train 40 mins	Mar 29 Walk-Run 60 mins	Mar 30 Rest
Week 7 Mar 31	Mar 31 Walk-Run 40 mins	Apr 1 Cross-Train 40 mins	Apr 2 Walk-Run 45 mins	Apr 3 Rest	Apr 4 Cross-Train 40 mins	Apr 5 Walk-Run 54 mins	Apr 6 Rest
Week 8 Apr 7	Apr 7 Walk-Run 40 mins	Apr 8 Cross-Train 40 mins	Apr 9 Walk-Run 45 mins	Apr 10 Rest	Apr 11 Cross-Train 40 mins	Apr 12 Walk-Run 70 mins	Apr 13 Rest
Week 9 Apr 14	Apr 14 Walk-Run 40 mins	Apr 15 Cross-Train 40 mins	Apr 16 Walk-Run 45 mins	Apr 17 Rest	Apr 18 Cross-Train 30 mins	Apr 19 Walk-Run 62 mins	Apr 20 Rest
Week 10 Apr 21	Apr 21 Walk-Run 40 mins	Apr 22 Cross-Train 30 mins	Apr 23 Walk-Run 30 mins	Apr 24 Rest	Apr 25 Walk 20 mins	Apr 26 Rest	Apr 27 10K Race!

Warning

Based on your selected race date you should have started training on Feb 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.