Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range listed in the training schedule for a given day (i.e. 1 is considered ‘At Rest’ and 10 is considered ‘An All Out Level.’ Use this scale to stay in the correct range listed in the training schedule for a given day (i.e. Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale from 1 to 10. A proper cool-down will help to gradually bring your heart rate and breathing rate back down to normal levels after the days workout. A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for the days workout.Ĭool-Down: Walk for 5 minutes at an easy effort after every workout (run-walk days and cross-training days). Warm-Up: Walk for 5 minutes at an easy effort before every workout (run-walk days and cross-training days). If you have completed the Run-Walk 5K Plan and are looking for a new challenge, then this is the perfect next step! The 10K Run-Walk training plan is recommended for those who are currently training 3-4 times per week for at least 35 to 40-minutes each time. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.
These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. The plan includes optional cross-training workouts. It will also lead to an increased level of enjoyment for running while preparing you to go the 10K distance. The blend of running and short walking breaks will reduce the overall impact on your body and the risk of injury. With this structure, there is time for your body to adapt. I know it is far too easy to rush when trying to reach a fitness goal. Some may ask, why 10-weeks and run-walk intervals for my first 10K training? My answer is based on experience as a runner and coach. As the plan progresses, the running time increases and the walking time decreases. Running is mixed with short walking breaks repeatedly throughout each work. This approach has been proven to transform everyday people into 10K finishers! The training plan is 10-weeks in length and features three days per week of run-walk intervals. I designed this training plan using Run-to-walk intervals. If you are trying to increase your overall running mileage safely and progress into running longer distances, then this is the right plan for you! The 10K Run-Walk training plan is designed for the first-time 10K runner and those who would like to run with minimal risk of injury. Running Club and Running Stickers for the Endurance Enthusiasts
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