The 10K Run-Walk training plan is designed for the first-time 10K runner and those who would like to run with minimal risk of injury. If you are trying to increase your overall running mileage safely and progress into running longer distances, then this is the right plan for you!
I designed this training plan using Run-to-walk intervals. This approach has been proven to transform everyday people into 10K finishers! The training plan is 10-weeks in length and features three days per week of run-walk intervals. Running is mixed with short walking breaks repeatedly throughout each work. As the plan progresses, the running time increases and the walking time decreases.
Some may ask, why 10-weeks and run-walk intervals for my first 10K training? My answer is based on experience as a runner and coach. I know it is far too easy to rush when trying to reach a fitness goal. With this structure, there is time for your body to adapt. The blend of running and short walking breaks will reduce the overall impact on your body and the risk of injury. It will also lead to an increased level of enjoyment for running while preparing you to go the 10K distance.
The plan includes optional cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
The 10K Run-Walk training plan is recommended for those who are currently running 3-4 times per week for at least 35 to 40-minutes each time. If you have completed the Run-Walk 5K Plan and are looking for a new challenge, then this is the perfect next step!