Run-Walk 10K Training Plan

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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

Welcome to the Run/Walk 10K Training Plan, a dynamic approach to preparing novice and returning runners for the exhilarating challenge of completing a 10K race. As an increasing number of individuals worldwide embrace the 10K each year, this program offers a structured and inclusive pathway that combines running and walking intervals, ensuring accessibility for all fitness levels. With millions crossing the 10K finish line annually, you’re not just embarking on a personal journey but joining a diverse community of enthusiasts. Whether aiming for your first 10K or seeking a balanced approach to build endurance, this plan provides the tools to conquer the distance at your own pace. Lace up your shoes, embrace the alternating rhythm of running and walking, and become part of the countless individuals who find joy, accomplishment, and a sense of community in completing a 10K. Your transformative journey awaits – are you ready to step into the rhythm of 10K success?

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 Running Plan at a glance:

The run-walk 10K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.

What to Expect:

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.

How to Get Started?

Purchase this Run-Walk 10K Running Plan on Final Surge for a one-time fee of $19.99 here. Digitally track your progress from start to finish of the training program.

Run-Walk 10K Running Plan Preview:

The following is a snapshot of what to expect in your purchased Run-Walk 10K Training Plan.

The above training plan preview is designed for educational purposes and is not prescribed for any particular individual. The preview presented does not include complete details of 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.

10K Running Plan Terminology:

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

Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run 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 a workout.

Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing 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 of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.

Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.

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 cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling too fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.

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 body weight, free weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or CrossFit. Include exercises for the upper body, core, back, and lower body. Warm up with a run/walk for 5 to 10 minutes. 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 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.

Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.

Training Paces: We summarize the common training paces below. However, this article on training paces gives an easy-to-understand overview of all the different training paces that can be added to a runner’s routine to improve speed, endurance, and recovery.

Easy Run: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.

Long Run Effort: The key to developing endurance is the long run, progressively increasing in distance each weekend. The long run should be done at a pace/effort so that you can easily maintain a conversation throughout the run. Work on running with an even pace/effort from start to finish of the long run. Be sure to recover properly after a long run as well so that you can get right back to training in the next day or week.

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).

Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete your desired race distance. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.