10K Training Plan

Week 1 Day 1

Start with a 5m warm up walk. Then run 8 repetitions of 60s running, followed by 90s walking. Finish with a 5m cool down walk.

Week 1 Day 2

Start with a 5m warm up walk. Then run 8 repetitions of 60s running, followed by 90s walking. Finish with a 5m cool down walk.

Week 1 Day 3

Start with a 5m warm up walk. Then run 8 repetitions of 60s running, followed by 90s walking. Finish with a 5m cool down walk.

Week 2 Day 1

Start with a 5m warm up walk. Then run 6 repetitions of 90s running, followed by 2 min walking. Finish with a 5m cool down walk.

Week 2 Day 2

Start with a 5m warm up walk. Then run 6 repetitions of 90s running, followed by 2 min walking. Finish with a 5m cool down walk.

Week 2 Day 3

Start with a 5m warm up walk. Then run 6 repetitions of 90s running, followed by 2 min walking. Finish with a 5m cool down walk.

Week 3 Day 1

Start with a 5m warm up walk. Then run 4 repetitions of 3m running, followed by 3m walking. Finish with a 5m cool down walk.

Week 3 Day 2

Start with a 5m warm up walk. Then run 4 repetitions of 3m running, followed by 3m walking. Finish with a 5m cool down walk.

Week 3 Day 3

Start with a 5m warm up walk. Then run 4 repetitions of 3m running, followed by 3m walking. Finish with a 5m cool down walk.

Week 4 Day 1

Start with a 5m warm up walk. Then run 6 repetitions of 3m running, followed by 90s walking. Finish with a 5m cool down walk.

Week 4 Day 2

Start with a 5m warm up walk. Then run 6 repetitions of 3m running, followed by 90s walking. Finish with a 5m cool down walk.

Week 4 Day 3

Start with a 5m warm up walk. Then run 6 repetitions of 3m running, followed by 90s walking. Finish with a 5m cool down walk.

Week 5 Day 1

Start with a 5m warm up walk. Then run 4 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 5 Day 2

Start with a 5m warm up walk. Then run 4 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 5 Day 3

Start with a 5m warm up walk. Then run 4 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 6 Day 1

Start with a 5m warm up walk. Then run 5 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 6 Day 2

Start with a 5m warm up walk. Then run 5 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 6 Day 3

Start with a 5m warm up walk. Then run 5 repetitions of 5m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 7 Day 1

Start with a 5m warm up walk. Then run 4 repetitions of 8m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 7 Day 2

Start with a 5m warm up walk. Then run 4 repetitions of 8m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 7 Day 3

Start with a 5m warm up walk. Then run 4 repetitions of 8m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 8 Day 1

Start with a 5m warm up walk. Then run 4 repetitions of 10m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 8 Day 2

Start with a 5m warm up walk. Then run 2 repetitions of 20m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 8 Day 3

Start with a 5m warm up walk. Then run 40m straight. Finish with a 5m cool down walk.

Week 9 Day 1

Start with a 5m warm up walk. Then run 3 repetitions of 15m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 9 Day 2

Start with a 5m warm up walk. Then run 2 repetitions of 23m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 9 Day 3

Start with a 5m warm up walk. Then run 45m straight. Finish with a 5m cool down walk.

Week 10 Day 1

Start with a 5m warm up walk. Then run 3 repetitions of 20m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 10 Day 2

Start with a 5m warm up walk. Then run 2 repetitions of 30m running, followed by 2m walking. Finish with a 5m cool down walk.

Week 10 Day 3

Start with a 5m warm up walk. Run for 60 minutes straight. Finish with a 5m cool down walk.

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