This 10-week 10K training program is designed for beginner run/walkers who want to run/walk a 10K event. If you have done little or no running recently, you may want to 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 5-10 minute warm-up walk. Finish up with a 5-10 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 Day 4: The 10K. Make sure you rest fully the day before the event.