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10k Training Plans

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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 the WalkJogRun 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

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

Warning

Based on your selected race date you should have started training on Mar 12, 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.