Running Race Training 10K Training Schedules Run/Walk 10K Training Program for Beginners By Christine Luff twitter linkedin Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Christine Luff Reviewed by Reviewed by John Honerkamp on May 11, 2020 twitter linkedin instagram John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board John Honerkamp Updated on May 30, 2020 Print Maisie Paterson/The Image Bank/Getty Images This 10-week 10K training program is designed for beginner run/walkers who want to run/walk a 10K race (6.2 miles). Even if you're not training for a specific race, this program will help you build up to run/walking for more than 60 minutes. The program assumes that you can already run/walk (at 1 min/1 min run/walk intervals) for 20 minutes. If you're looking for an all-run schedule, try this beginner 10K training schedule. If you haven't had a recent physical, make sure you talk to your doctor and get cleared for running. Notes About the Schedule This beginner training schedule is a run/walk program, so your workout instructions will be displayed in run/walk intervals. The first number displayed will be the number of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute. You should start each run with a 5-minute warm-up walk or some warm-up exercises. Finish up with a 5-minute cool-down walk. You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, strength-training, or any other activity (other than running) that you enjoy. Week 1 Day 1: 1/1 x 10 (1-minute run, 1-minute walk x 10, for a total of 20 minutes)Day 2: 1/1 x 10Day 3: 1/1 x 10Day 4: 40-45 minutes cross-training Week 2 Day 1: 1/1 x 11Day 2: 1/1 x 12Day 3: 1/1 x 13Day 4: 40-45 minutes cross-training Week 3 Day 1: 1/1 x 15Day 2: 1/1 x 15Day 3: 1/1 x 15Day 4: 45 min cross-training Week 4 Day 1: 2/1 x 10Day 2: 2/1 x 10Day 3: 2/1 x 10Day 4: 45 min cross-training Week 5 Day 1: 2/1 x 10Day 2: 3/1 x 10Day 3: 2/1 x 14Day 4: 45 min cross-trainingDay 5: 30 min cross-training Week 6 Day 1: 3/1 x 10Day 2: 3/1 x 8Day 3: 3/1 x 11Day 4: 45 min cross-trainingDay 5: 30 min cross-training Week 7 Day 1: 3/1 x 10Day 2: 3/1 x 8Day 3: 3/1 x 13Day 4: 45 min cross-trainingDay 5: 30 min cross-training Week 8 Day 1: 3/1 x 10Day 2: 3/1 x 10Day 3: 3/1 x 15Day 4: 45 min cross-trainingDay 5: 30 min cross-training Week 9 Day 1: 3/1 x 10Day 2: 3/1 x 10Day 3: 3/1 x 17Day 4: 45 min cross-trainingDay 5: 30 min cross-training Week 10 Your 10K is this week! You're going to take it a little easier this week so that you're well-rested for your big race. Good luck! Day 1: 2/1 x 10Day 2: 30 min cross-trainingDay 3: 3/1 x 5 Estimate your 10K time using our pace calculator. Was this page helpful? Thanks for your feedback! If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit