Beginner 10K Run / Walk Training Program

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.

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 10
Day 2: 1/1 x 10
Day 3: 1/1 x 10
Day 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 11
Day 2: 1/1 x 12
Day 3: 1/1 x 13
Day 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 15
Day 2: 1/1 x 15
Day 3: 1/1 x 15
Day 4: 45 min 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 10
Day 2: 2/1 x 10
Day 3: 2/1 x 10
Day 4: 45 min 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 14 times.

Day 1: 2/1 x 10
Day 2: 3/1 x 10
Day 3: 2/1 x 14
Day 4: 45 min cross-training
Day 5: 30 min 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 10
Day 2: 3/1 x 8
Day 3: 3/1 x 11
Day 4: 45 min cross-training
Day 5: 30 min 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 10
Day 2: 3/1 x 8
Day 3: 3/1 x 13
Day 4: 45 min cross-training
Day 5: 30 min 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 10
Day 2: 3/1 x 10
Day 3: 3/1 x 15
Day 4: 45 min cross-training
Day 5: 30 min 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 10
Day 2: 3/1 x 10
Day 3: 3/1 x 17
Day 4: 45 min cross-training
Day 5: 30 min cross-training