- Sport Running
- Athlete Profile Beginner
- Program Length 6 days a week for 10 weeks
The Run-Walk 10K Program is a very popular program for first-timer 10K runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 10K race, build their running mileage safely and progress into longer running distances.
The program includes running mixed with short power-walk breaks. It begins with a 5/1 run to walk ratio and builds to a 8/1 ratio with the goal of walking one minute at every mile marker in the race or running the entire distance.
The blend of running with short power walk breaks reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.
The “Run-Walk” Program is best suited for those who are exercising regularly running and walking 3-4 times per week 35-40 minutes. This program is a perfect “next step” from the 5K Run-Walk Program and it will prepare you to progress further with the 10K Run Program.
In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner’s World columnist John “the Penguin” Bingham. His words will help you stay motivated so that you can achieve your goals.