Running Race Training 10K Training Schedules Run/Walk 10K Training Program for Beginners By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on May 29, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter 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 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-minute run/walk intervals for 20 minutes. If you're looking for a running-only schedule, try this beginner 10K training schedule instead. If you haven't had a recent physical, it's a good idea to talk to your doctor and get cleared for running before starting a new training program. How to Start Running 10-Week 10K Training Program This beginner 10K training schedule is a 10-week 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. For example, 1/1 means run for 1 minute, then walk for 1 minute. The third number indicates the number of sets you will perform. Note that 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. Start each run with a 5-minute warm-up walk or some warm-up exercises. Finish up with a 5-minute cool-down walk and light stretching. Week 1 For your first week of training, you'll complete 10 sets of 1-minute runs followed by 1-minute walks (for a total of 20 minutes) on your three running days. The fourth training day is reserved for cross training, while the other three days should be rest days. Day 1: 1/1 x 10Day 2: 1/1 x 10Day 3: 1/1 x 10Day 4: 40-45 minutes cross-training Week 2 The second week of your training plan is about gradually increasing the number of run/walk intervals. On each of your running days, you'll perform one additional set. Day 1: 1/1 x 11Day 2: 1/1 x 12Day 3: 1/1 x 13Day 4: 40-45 minutes cross-training Week 3 As you've begun to build up some fitness, the third week of your training is about practicing consistency to build endurance. You'll perform 15 sets of 1-minute run/walk intervals. Day 1: 1/1 x 15Day 2: 1/1 x 15Day 3: 1/1 x 15Day 4: 45 minutes cross-training Week 4 Now that you're going on a month into your training program, it's time to increase the amount of time you spend running during each interval. Week four includes 10 sets of 2-minute runs followed by 1-minute walks. Day 1: 2/1 x 10Day 2: 2/1 x 10Day 3: 2/1 x 10Day 4: 45 minutes cross-training Week 5 As the halfway marker, week five turns up the intensity by adding an additional workout day for cross-training. You'll also get your first dose of a 3-minute run followed by 1-minute walk, which you'll perform 10 times. Day 1: 2/1 x 10Day 2: 3/1 x 10Day 3: 2/1 x 14Day 4: 45 minutes cross-trainingDay 5: 30 minutes cross-training Week 6 Way to go—you're more than halfway through your training program! During week six, your run/walk intervals will increase to 3-minute runs followed by 1-minute walks on your running days. Day 1: 3/1 x 10Day 2: 3/1 x 8Day 3: 3/1 x 11Day 4: 45 minutes cross-trainingDay 5: 30 minutes cross-training Week 7 By now you've gotten enough practice with 3-minute running intervals that you're ready to expand the number of sets. This week, you'll increase to 13 sets of 3-minute runs followed by 1-minute walks. Day 1: 3/1 x 10Day 2: 3/1 x 8Day 3: 3/1 x 13Day 4: 45 minutes cross-trainingDay 5: 30 minutes cross-training Week 8 By the middle of the eighth week, you should be able to run for a total of 45 minutes. Be sure that your cross-training includes strength training workouts so that you maintain your endurance. Day 1: 3/1 x 10Day 2: 3/1 x 10Day 3: 3/1 x 15Day 4: 45 minutes cross-trainingDay 5: 30 minutes cross-training Week 9 This is your most rigorous training week before you race your first 10K next week. Be sure to stay hydrated and get adequate nutrition to fuel your workouts. Day 1: 3/1 x 10Day 2: 3/1 x 10Day 3: 3/1 x 17Day 4: 45 minutes cross-trainingDay 5: 30 minutes cross-training Week 10 Your 10K is this week! You're going to take it a little easier so that you're well-rested for your big race. Good luck! Day 1: 2/1 x 10Day 2: 30 minutes cross-trainingDay 3: 3/1 x 5 How to Run Faster By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit