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10K Run-Walk Training Plan
Run-Walk 10K Training Plan: Your Path to Improved Fitness
Welcome to the 10K Run-Walk Training Plan, a beginner-friendly and effective way to prepare for the challenge of completing a 10K race. Designed for novice and returning runners, this plan combines running and walking intervals to make the 10K accessible to all fitness levels. Whether you’re stepping up from a Run-Walk 5K plan or training 3-4 times weekly for 35-40 minutes, this program offers a structured approach to building endurance at your own pace. Join the millions who cross the 10K finish line annually and experience the joy, accomplishment, and sense of community that comes with it. Lace up and start your journey to 10K success today!
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.
- Length: 10 weeks
- Typical Week: Run/walk 3 to 4 days, 1 to 4 days of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 70 Minutes
- PDF: Easily download your running plan as a PDF
- 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!
- Cost: $19.99 (purchase here)
What to Expect:
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.
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.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Running Terminology guide.
By following the Run-Walk 10K Training Plan, you’ll be ready to cross the 10K finish line feeling accomplished, healthier, and more energized than ever before.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Run-Walk 10K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Run-Walk 10K Training Plan.
