Run-Walk 10K Training Plan

“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.” – Bill Rodgers

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 training 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!

10K Run/Walk Plan at a glance:

  • Length: 10 weeks
  • Typical Week: Run/walk 3 to 4 days, 2 days of optional cross-training, 1 to 3 days of rest
  • Longest Workout: 70 Minutes
  • PDF: Easily download your running plan from our training plan library
  • Final Surge: Track your progress using your device, receive daily workout notifications, a drag and drop calendar for easy modifications, lifetime access to the plan, and more!

How to get started?

There are two (2) ways to access this running plan

  • Purchase running plan directly on Final Surge for a one-time fee of $11.99 here.
  • Become a member of the Sunrise+ Virtual Running Club for $30.00 per year to receive both PDF and Final Surge running plan versions, and additional special member benefits!

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10K Run-Walk Training Plan Terminology

The terms in the 10K Run-Walk training plan are defined inside the downloaded plan, but let me define them for you here as well.

Warm-Up: Walk for 5 minutes at an easy effort before every workout (run-walk days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for the days workout.

Cool-Down: Walk for 5 minutes at an easy effort after every workout (run-walk days and cross-training days). A proper cool-down will help to gradually bring your heart rate and breathing rate back down to normal levels after the days workout.

Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale from 1 to 10. 1 is considered ‘At Rest’ and 10 is considered ‘An All Out Level.’ Use this scale to stay in the correct range listed in the training schedule for a given day (i.e. 6-7).

Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range listed in the training schedule for a given day (i.e. 60-75% of maximum heart rate).

Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in a cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, and more. Cross-training allows you to rest your running muscles and work opposing muscle groups. These activities will help to reduce the impact on your body and the risk of injury. Cross-training can also speed up recovery time between run-walk workouts. Cross-training workouts should be done at a moderate level, Perceived Effort of at least 7, or a Heart Rate of 75-80%.

Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using free-weights, resistance bands, weight machines, or classes such as pilates, yoga or cross-fit. Include exercises for upper body, core, and lower body. Warm-up with a walk or another form of cardio. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 4, then progress to 2 to 3 sets of each exercise for 8-12 repetitions.

Flexibility: Stretch lightly after every warm-up period. Stretch again after every workout to improve flexibility, increase circulation, and reduce the risk of injury.

Easy Effort: Easy pace/effort is considered slightly above what you can maintain a conversation, 70-75% of maximum heart rate, and 6 to 7 on the Perceived Effort scale.

Moderate Effort: Moderate pace/effort is where you can hear your breathing, but you are not breathing hard, 75-80% of maximum heart rate, and 7 to 8 on the Perceived Effort scale.

Run/Walk Workout: All of the workouts in this training plan are designed as Run/Walk repeats. After a proper warm-up, run at a pace/effort slightly above where you can hold a conversation for the listed amount of time (i.e. Run 4 min). Next, walk at a pace/effort where you can easily hold a conversation for the listed amount of time (i.e. Walk 1 min). Repeat these Run-Walk intervals for the listed number of times (i.e. Run 4 min / Walk 1 min and Repeat 8 times).

Training Plan Structure

The following training plan preview is designed for educational purposes and is not prescribed for any particular individual. The training plan preview presented above does not include complete details for what should be done on each training day. Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs or if there are any individual health concerns to be aware of.