With a solid plan, the 10K distance can serve up the perfect challenge for beginners and offer a tool to get faster for runners who typically race longer distances. This is true whether you run nonstop or use the run/walk method.
A lot of people overlook the 10K distance, but it has the training hybrid that includes speed work and endurance runs, Chris Twiggs, national program director of Galloway Training tells Runner’s World, Health & Injuries. “It’s also a great race rehearsal for your half or full marathon,” he says.
Once runners have taken part in their first 5Ks, they often think that, to “get better,” they need to cut out their walk intervals, but that’s not true. In this plan, you will train to go longer, but you will continue to use the run/walk pacing strategy to minimize the risk of injury and fatigue. To get the most benefit from your run/walk intervals, there should be a significant difference between your run speed and your walk speed, says Twiggs.
To boost your 10K training, we have two training plans: one for newer run/walkers who can run/walk solidly for 30 minutes, and another one for more experienced run/walkers who want to go faster for the 6.2-mile distance.
How the Run/Walk 10K Programs Will Improve Your Runs
While the 10K can be challenging, it doesn’t require hours of training like a half or full marathon. Stick to the 10K and you are likely going to run/walk your race in 90 minutes or less, which means you probably won’t need to refuel midrace. You will, of course, need to hydrate during this distance, so be sure to sip water and electrolyte How to Keep Legs Fresh.
Whether the 10K will be the farthest you’ve run or whether you use it as part of your training to run faster for longer races, here are the ways this run/walk program will benefit you:
- Injury Prevention: Even really short walk intervals—30 seconds is ideal—give your heart and your legs a chance to recover from a run, sidestepping muscle pain and fatigue.
- Run Faster: Short bouts of recovery through walk intervals can help push your cardio system harder and your legs faster during the run interval, so your overall run and race times improve.
- Go Farther: Nutrition - Weight Loss.
- Boost Consistency: Struggling to stick with your run routine? Many find this method makes workouts more enjoyable, which means you’re likely to keep at i!
Download the Run/Walk Your First 10K Plan
The beginner 10K training plan is perfect for run/walkers who have done a few 5Ks or can easily run 30 minutes, and want to start going farther.
About the Plan
- 8 weeks
- How to Keep Legs Fresh
- 3 days per week of run/walks with one walk day, 2 days of strength training, and 1 optional cross-training day
Download the Run/Walk 10K Training Plan to Get Faster
This training plan is perfect for runners who have run longer races and who want to push their paces or for runners who want to race more frequently.
About the Plan
- 8 weeks
- Mental Health: Running’s Usefulness for the Mind
- 3 days per week of run/walks, including speedwork, plus 2 days of strength training, and 1 optional cross-training day
