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Run/Walk 10K Training Program

Beginner 10K Schedule for Run/Walkers

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Updated April 11, 2014

Older Couple Running Symphonie

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, visit your doctor to get cleared for running.

Notes about the schedule:

This beginner training schedule is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount 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. 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, 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 10
Day 3: 1/1 x 10
Day 4: 40-45 minutes cross-training

Week 2:
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:
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:
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:
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:
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:
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:
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:
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

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 10
Day 2: 30 min cross-training
Day 3: 3/1 x 5

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