Spark Your Way to a 10K

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 to 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 five 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 one to two 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 three times per week (spread throughout the week, not three days in a row), and cross-training another one to two 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 two 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 three times per week (spread across the week and not three days in a row), and cross-training another one to two times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
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Member Comments

thank you Report
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BONDMANUS2002
Thanks Report
The title is 10K the walk jog is in minutes and the running section is in miles. I'm not sure about others, but I would like to see the distances all in the same format. If Km is in the title, then use it throughout the article please.
6 miles is = to 9.6 km (not quite 10 km)
Thank you for a good training plan.
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Good training plan. Report
Great article Report
BUDDHAWOMAN0
Great article.... Report
Thank You for a great article. Report
MUSICNUT
Thanks for the great article! :) Report


 

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 runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.