10K Walk-Run Training Plan
DISCLAIMER
Train for 10K Plan:
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Record how many miles you did each day on the blank space.
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Record your time when completing the full training.
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If you are not ready to run then just walk faster, jog, or speed walk.
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If your goal is to complete a 10K race (no PR time), then congratulations days 36 to 40 allows you to finish a 10K.
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If you have goal with a specific personal record (PR) time, then plan your time and miles.
For example:
Break down your PR time goal by smaller tasks in completing a 10K in 70 min
Goal to Complete a 10K in 70 min:
Walk 2 mile => complete in 22 min
Run 2 mile => complete in 21 min
Walk 1 miles => complete in 12 min
Run 1.214 miles => complete in 15 min
Total Completed 6.214 miles (10K)
in 70 min
Listen to a sermon, podcast, music, plan your day in your mind, pray, and talk to God and thank Him.
40 DAY TRAINING FOR 10K ( 6.2 mile)
___Day 1: Walk 10 minutes
run 1 minute
walk 10 minutes
run 1 minute
___Day 2: Walk 10 min
run 1 min
walk 10 min
run 2 min
___Day 3: 1 hour of cardio (Freestyle walk/run)
___Day 4: Walk 10 min
run 1 min
walk 4 min
run 2 min
___Day 5: Walk 10 min
run 1
walk 4 min
run 2 min
walk 5 min
___Day 6: Walk 10 min
run 1
walk 5 min
run 2 min
walk 3 min
___Day 7: REST
___Day 8: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 3 min
___Day 9: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 5 min
___Day 10: 1 hour of cardio (Freestyle walk/run)
___Day 11: Walk 10 min
run 1
walk 5 min
run 2 min
walk 4 min
run 5 min
walk 5 min
run 8 min
___Day 12: Walk 10 min
run 5
walk 5 min
run 1 min
walk 4 min
run 5 min
walk 5 min
run 5 min
___Day 13: Walk 10 min
run 5 min
walk 5 min
run 2 min
walk 4 min
run 5 min
walk 5 min
run 5 min
walk 5 min
___Day 14: REST
___Day 15: Walk 10 min
run 5 min
walk 5 min
run 3 min
walk 4 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 1 min
___Day 16: Walk 10 min
run 5 min
walk 5 min
run 4 min
walk 4 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 1 min
___Day 17: 1 hour of cardio (Freestyle walk/run)
training for longer distance for endurance
___Day 18: Walk 10 min
run 5 min
walk 5 min
run 5 min
walk 4 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 1 min
___Day 19: Walk 10 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 2 min
___Day 30: Walk 10 min; run 3 min;
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 3 min
___Day 21: REST
___Day 22: Walk 10 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 4 min
___Day 23: Walk 10 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
walk 5 min
run 5 min
___Day 24: 1 hour of cardio (Freestyle walk/run)
___Day 25: Walk 10 min
run 1 min
walk 7 min
run 2 min
walk 7 min
run 3 min
walk 7 min
run 4 min
walk 7 min
___Day 26: Walk 10 min
run 2 min
walk 7 min
run 3 min
walk 7 min
run 4 min
walk 7 min
run 7 min
walk 7 min
run 5 min
___Day 27: Walk 5 min
run 2 min
walk 5 min
run 3 min
walk 4 min
run 4 min
walk 5 min
run 5 min
walk 5 min
run 6 min
walk 3 min
___Day 28: REST
___Day 29: Walk 5 min
run 1 min
walk 5 min
run 2 min
walk 4 min
run 3 min
walk 5 min
run 4 min
walk 5 min
run 5 min
walk 3 min
___Day 30: Walk 5 min
run 3 min
walk 5 min
run 3 min
walk 5 min
run 3 min
walk 5 min
run 3 min
walk 5 min
run 3 min
walk 3 min
run 3 min
___Day 31: 1 hour of cardio (Freestyle walk/run)
___Day 32: Walk 5 min
run 4 min
walk 5 min
run 4 min
walk 5 min
run 4 min
walk 5 min
run 4 min
walk 5 min
run 4 min
___Day 33: Walk 5 min
run 2 min
walk 2 min
run 3 min
walk 3 min
run 4 min
walk 4 min
run 5 min
walk 5 min
run 6 min
walk 6 min
run 7 min
walk 7 min
___Day 34: Walk 5 min
run 1 min
walk 1 min
run 5 min
walk 2 min
run 6 min
walk 3 min
run 7 min
walk 4 min
run 8 min
walk 5 min
___Day 35: REST
___Day 36: Complete a 10K.
Walk 10 min
run 10 min
Walk 2 miles
run 2 miles
Walk/Run to Finish up to 6.214 miles (10K) – AMAZING JOB !!!
___Day 37: Complete a 10K
Walk 1 mile
run 1 mile
Walk 2 miles
run 1 mile
Walk/Run to Finish up to 6.214 miles (10K) – EXCELLENT WORK !!!
You finished 6.214 miles (10K)
___Day 38: Complete a 10K.
Walk 1 mile
run 1 mile
Walk 2 miles
run 1 mile
Walk/Run to Finish up to 6.214 miles (10K) – YOU ROCK !!!!
___Day 39: Complete a 10K.
Walk 1 mile
Run 1 mile
Walk 2 miles
Run 2.214 miles - Great JOB – You finished 6.214 miles (10K)
___Day 40: Complete a 10K-
Walk/Run 6.214 miles (10K)
YOU ARE AMAZING!!!
CONGRATULATIONS for an EXTRAORDINARY JOB WELL DONE !!!
Always REST your legs and not run the day before
your 10K race day. Eat healthy balanced nutritious meal.
The day before the race, load up on good complex carbs like oatmeal, bananas, protein shake, and energy bars.
Next Steps - Sign up for a 10K race and Finish Well