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 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.