10K Training Plans

10K Training Plans

The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K race or build endurance in their regular walking exercise program.

The 10K Walk program includes four walk sessions per week, beginning with 40-60 minutes and building to 50-90 minutes. The Walk Program also incorporates optional cross-training and rest days to allow your body to acclimate and adapt to the progression of the program. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. Week by week, your body will adapt, get stronger and walk longer.

This is a very popular program for walkers who successfully use it to walk a 10K, lost weight and get active.

10K Training Plans

The Walk-Run Program 10K program is the perfect strategy for walkers or walk-runners who want to challenge themselves by sprinkling running into their walking program and walk-running a 10K event.

The program begins with a run to walk ratio of 2/2, running 2 minutes followed by walking 2 minutes repeatedly for 40 minutes and builds to 5/1 ratio for a 10K race. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. Adding running to your walking regimen also boosts your metabolism and the calories burned per workout!

This program consists of four walk-run workouts, cross-training and rest days per week. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Walk-Run 10K Program is best suited for those who are currently walking or walking with some running regularly at least 4 times per week for 45 minutes. It is a perfect “next step” from the 5K Walk-Run Program and it will prepare you to progress further with the 10K Run-Walk Program.

10K Training Plans

The Run-Walk 10K Program is a very popular program for first-timer 10K runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 10K race, build their running mileage safely and progress into longer running distances.

The program includes three run-walk workouts per week and builds eventually to four. The running is mixed with short power-walk breaks. It begins with a 5/1 run to walk ratio and builds to a 8/1 ratio with the goal of walking one minute at every mile marker in the race or running the entire distance.

The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The blend of running with short power walk breaks reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

The “Run-Walk” Program is best suited for those who are exercising regularly running and walking 3-4 times per week 35-40 minutes. This program is a perfect “next step” from the 5K Run-Walk Program and it will prepare you to progress further with the 10K Run Program.

10K Training Plans

The 10K Beginning Run program is geared towards new runners who want to run a 10K successfully. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.

The program includes three running days, two optional cross-training workouts and rest days per week, to allow your body to acclimate and quickly progress week to week. It begins with 30-40 minutes and builds to 40-60 minutes preparing you to successfully run the 10K race. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The program is a perfect strategy for those who have been running 3 times per week for at least 40 minutes . If you are running less, that is okay! Consider the “Run-Walk” 10K Program or the 5K Run Beginner Program and build your way up.

10K Training Plans

The Intermediate 10K Run Program is a step up in mileage and intensity from the Beginner 10K Run Program and geared towards runners who have completed a 10K and want to improve their race time. It incorporates four run days, longer endurance runs, speed workouts, optional cross-training, and higher mileage.

The speed workouts focus on improving speed, fitness and efficiency in running.
These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Intermediate 10K Run Program is best suited for those who have been running at least 3-4 times per week for 45-50 minutes. If you are running less, consider the Beginner 10K Run Program and build your way up.

10K Training Plans

The Advanced 10K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 10K runners who are looking to improve their finish times and boost performance. The Advanced 10K Run Program begins with run of 45-60 minutes and builds to 60-90minutes. It includes endurance runs, speed work, cross-training, strength and rest days.

There are four key speed workouts that focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Advanced 10K Run Program is best suited for those who have been running at least 4 times per week for 50-60 minutes for at least one year and have run a 10K. If you are running less, consider starting with the Intermediate 10K Run Program and build up.

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