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Ready to walk or run a 10K but not sure where to begin?

The following two training programs will help you get started. The first program is for individuals who want to complete a 10K by both walking and jogging. The second program is for individuals who want to run the entire 10K. Detailed training instructions for both programs are below.

  • Always warm-up before each training session and finish each workout with a cool down period. “Total Time” columns for each workout do not include warm-up and cool down times.
  • Always check with your doctor before starting any exercise program.

 

10K Walk/Jog Program

This 12-week program is designed for those who can comfortably walk for 20-30 minutes, but want to start incorporating jogging into their program. It is a general guide and may need to be adjusted depending on your fitness level. Adjust speed or distance as necessary.

This program assumes you’ll be walking/jogging a 10K race at the end of 12 weeks. It also assumes you’ll be jogging at a pace of at least 5 miles per hour (12 minutes per mile) or faster, and walking at a pace of at least 3.5 miles per hour (17 minutes per mile) or faster. If your pace is slower, that’s okay; just add 1-2 additional repetitions during each session to make sure you cover enough distance to train for the race. The last week of the program decreases your workout time so that you can rest in preparation for the race.

Week Week Walking Interval
(minutes)
Jogging Interval
(minutes)
Number of
Repetitions
Total Time
(minutes)
7/31 1 4 1 7 35
8/7 2 3 2 8 40
8/14 3 3 2 9 45
8/21 4 2 3 10 50
8/28 5 2 3 9 45
9/4 6 1 3 14 56
9/11 7 1 4 12 60
9/18 8 1 4 13 65
9/25 9 1 5 9 54
10/2 10 1 5 12 72
10/9 11 1 6 11 77
10/16 12 1 6 9 63

We recommended doing this walk/jog workout 3 times per week (spread throughout the week, not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.

10K Jogging Program

This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 10K race at the end of 12 weeks. The last week of the program decreases your workout time so that you can rest in preparation for the race.

 

Week Day 1
(miles)
Day 2
(miles)
Day 3
(miles)
Total Weekly
Miles
7/31 2 3 2 7
8/7 2 3 3 8
8/14 3 3 4 10
8/21 3 2 3 8
8/28 4 3 4 11
9/4 4 4 5 13
9/11 5 4 5 14
9/18 6 5 4 15
9/25 4 5 4 13
10/2 6 5 6 17
10/9 6 5 6 17
10/16 4 3 4 11

We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.

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