If you're interested in running or run/walking a 5K, here are some free 5K training programs.
If you're ready to jump right into the 10K distance, here are some free 10K training beginner programs:
10K Run/Walk Training Schedule: 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 10K, 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.
10K Training Schedule for Beginners: This eight-week training schedule is designed for beginner runners who want to get to the finish line of a 10K race. It assumes that you can already run at least two miles. You can also follow this training plan with this 10K Training Email Course.
10K Training Schedule for Advanced Beginners: This eight-week schedule is geared toward runners who can run three miles and can run 4 to 5 days per week. You may have never run a 10K before, but you're looking for a schedule that's a little more challenging than the 10K Beginner Schedule.
Also see: How Long Will It Take to Run a 10K?
What's a Good Time for a 10K?
Other Race Distances: How Far is a 5K? l How Far is an 8K? l How Far is a Half Marathon? l How Far is a Marathon?