10K Race

10-K Race Plan

Week

M

T

W

R

F

Sa

Su

1 Rest 10 minute walk

15 min run

10 min walk

Rest 10 minute walk

1 mile run

10 minute walk

2X15:00 run with 2-minute recovery walk Rest
2 3×10:00 run with 2-min recovery walks 5 min walk

10 min run

2 min walk

10 min run

30-45 minute walk 2×1 mile run with 2 minute recovery walk Rest 3×1 mile with 1 minute breaks Rest
3 3 X10:00 run with 2-minute recovery walks 5 minute walk

10 minute run

2 minute walk

10 minute run

30-45 minute walk 2×1 mile run with 2 minute recovery walk Rest 3×1 mile with 1 minute breaks Rest
4 5 minute walk

2 milerun

5 minutes walk

3X15:00 run with 2 minute recovery walks 30-45 minute walk 3X1 mile with 2 min recovery walk Rest 4 miles with 1 minute walk break every 25 minutes Rest
5 3 miles Rest 5 minute walk

2 mile run

5 minute walk

Rest 3 mile 4 miles with 1 minute walk break every 25 minutes Rest
6 3 miles Rest 3 miles Rest 3 miles 4 miles (no break) Rest
7 3 miles Rest 4 miles Rest 3 miles 5 miles Rest
8 3 miles Rest 4 miles Rest 3 miles 6 miles Rest
9 4 miles Rest 5 miles Rest 3 miles 6 miles Rest
10 3 miles Rest 5 miles Rest 3 miles 4 miles Rest
11 3 miles Rest 4 miles Rest 3 miles 3 miles Rest
12 2 miles Rest 3 miles Easy 30-minute walk 2 miles Rest RACE!

 

 

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