Fitness Articles

Spark Your Way to a 10K

10K Training Programs

43KSHARES
Ready to walk or run a 10K but not sure where to begin? We've designed two training programs to help you get started. The first program is for individuals who want to complete a 10K by both walking and jogging the event. The second program is for individuals who want to run the entire 10K. You can find detailed training instructions for both programs below.
  • If you have questions about your program, feel free to post them on the Message Boards.
  • Always warm-up before each training session and finish each workout with a cool down period. "Total Time" columns for each workout do not include warm-up and cool down times.
  • Always check with your doctor before starting any exercise program.
10K Walk/Jog Program

This 12-week program is designed for those who can comfortably walk for 20-30 minutes, but want to start incorporating jogging into their program. It is a general guide and may need to be adjusted depending on your fitness level. Adjust speed or distance as necessary.

This program assumes you’ll be walking/jogging a 10K race at the end of 12 weeks. It also assumes you’ll be jogging at a pace of at least 5 miles per hour (12 minutes per mile) or faster, and walking at a pace of at least 3.5 miles per hour (17 minutes per mile) 17 min/mile (3.5 mph) or faster. If your pace is slower, that’s okay; just add 1-2 additional repetitions during each session to make sure you cover enough distance to train for the race. The last week of the program decreases your workout time so that you can rest in preparation for the race.


We recommended doing this walk/jog workout 3 times per week (spread throughout the week, not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.



10K Jogging Program

This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 10K race at the end of 12 weeks. The last week of the program decreases your workout time so that you can rest in preparation for the race.


 
We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  
43KSHARES

Advertisement -- Learn more about ads on this site.

More Great Features

About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

Member Comments

  • PATTICD
    I wonder what other cardio things i can do at home on the off run/walk days. I dont have time to go to the gym to use the equipment and run also, I dont have the luxury of going to the gym 5 days a week, So if anyone can give me some ideas of workouts to do at home on the off days I would appreciate it. - 3/6/2014 7:35:54 PM
  • MLEHTO
    It would be nice if there was a calendar walking program for the 10K like there is for the 5K (5K Your Way Walking Program) - 12/5/2013 9:06:41 PM
  • I haven't walk/jogged in a while. I think I'll do the 5k training first and then do this program afterwards. I know I can do 3.1 miles, but 6.2 miles seems awfully intimidating. - 12/1/2013 12:38:06 AM
  • I wish there were a 10K Training Challenge or group or program like there is here on SP for the 5K-your-way walks, walk/jogs, runs. I finally realized I hadn't gotten my 5K trophy and I've done several now, so I clicked the "Finished" button and got my trophy--now I am currently training for a 10K and would love it if I could get a trophy for that.

    It's just, there are so many more experienced runners, I never get a trophy at the actual event... ;-) - 10/3/2013 9:40:39 AM
  • To everyone asking for the 5K training program, please see the related content below the article (above comments). Thanks! - 8/20/2013 1:54:31 PM
  • Not all of us want to or are able to run. How about a similar walking program for those "5K" charity events this fall? - 8/20/2013 6:30:08 AM
  • MelissaB- I'd like to know about this as well. My orthopedist has recommended I not run any more due to a knee issue. I would love to see a 5 or 10K walking program. - 8/11/2013 8:36:32 AM
  • Any chance of ever having a 10K walking program? I'm more interested in building my speed and endurance while walking. Just not a fan of jogging. - 7/1/2013 7:37:06 PM
  • Wow! This is a great way to build up to running a 10K race. I definitely want to try this. Is there anyway that I can add this article to my favorites? Or perhaps bookmark it? - 2/6/2013 9:46:39 AM
  • I was motivated by this article to sign up and run my first 10k (even though I didn't use any of these training programs). Thanks SP! - 9/17/2012 10:04:39 PM
  • My virtual race comes up between June 3 - 9. I am looking forward to running the 3.1miles. I can do it - 5/22/2012 5:25:44 PM
  • So excited to start this! It would be awesome if it had a tracker like the 5K program ;D - 4/30/2012 12:47:44 AM
  • So excited to start this! It would be awesome if it had a tracker like the 5K program ;D - 4/30/2012 12:47:44 AM
  • I've registered for the July 8 - 14 10K. I'll be walking it, not running. Any others who will be walking the 10K? - 4/29/2012 10:37:13 AM
  • I'd love to follow the training plan, but would love to see it in kms (not miles) thanks - 10/10/2011 7:03:26 PM
Popular Calories Burned Searches: Swimming: general  |  Swimming: treading water  |  Water Polo

x Lose 10 Pounds by October 30! Get a FREE Personalized Plan