10K Walk-Run Training Plan

 

DISCLAIMER

 

Train for 10K Plan:

 

  • Record how many miles you did each day on the blank space.

 

  • Record your time when completing the full training.

 

  • If you are not ready to run then just walk faster, jog, or speed walk.

 

 

  • If your goal is to complete a 10K race (no PR time), then congratulations days 36 to 40 allows you to finish a 10K.

 

  • 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