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 20-30 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.
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Member Comments

fantastic Report
Great plans Report
GREAT Report
Excellent information. Thanks for sharing. Report
BONDMANUS2002
Absolutely great Report
Good plans. Report
2 good plans Report
thanks I am loosing my weight 5km http://www.mubash
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CHRISHARP
this will be my goal. Report
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. Report
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) Report
CERULEANTEAR1
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. Report
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... ;-) Report
COACH_NICOLE
To everyone asking for the 5K training program, please see the related content below the article (above comments). Thanks! Report
Not all of us want to or are able to run. How about a similar walking program for those "5K" charity events this fall? 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, medical exercise specialist, behavior change specialist and functional training specialist. She is also a RRCA-certified running coach. See all of Jen's articles.
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