From Walk to Run: Your 10-Week Training Plan

Source: Best Health magazine, September 2015

Ready to take your daily walks to the next level? You can go from walk to run in no time with our customized learn-to-run 10-week training plan. In just a few short months, you’ll be ready for your first 5K. Let’s get started!

Week 1

Monday: Run/walk (24 minutes) Alternate 5-minute run with 1-minute walk x4
Tuesday: Yoga class
Wednesday: Run/walk (24 minutes) Alternate 5-minute run with 1-minute walk x4
Thursday: Day off
Friday: Strength train
Saturday: Run/walk (24 minutes) Alternate 5-minute run with 1-minute walk x4
Sunday: Day off

Week 2

Monday: Run/walk (24 minutes) Alternate 7-minute run with 1-minute walk x3
Tuesday: Strength train
Wednesday: Run/walk (24 minutes) Alternate 7-minute run with 1-minute walk x3
Thursday: Day off
Friday: Strength train
Saturday: Run/walk (24 minutes) Alternate 7-minute run with 1-minute walk x3
Sunday: Gentle yoga class

Week 3

Monday: Run/walk (27 minutes) Alternate 8-minute run with 1-minute walk x3
Tuesday: Strength train
Wednesday: Run/walk (27 minutes) Alternate 8-minute run with 1-minute walk x3
Thursday: Day off
Friday: Strength train
Saturday: Run/walk (27 minutes) Alternate 8-minute run with 1-minute walk x3
Sunday: Yoga class

Week 4

Monday: Run/walk (20 minutes) Easy 5-minute run; alternate 1-minute fast run with 1-minute walk x5
Tuesday: Day off
Wednesday: Run/walk (30 minutes) Alternate 9-minute run with 1-minute walk x3
Thursday: Strength train
Friday: Day off
Saturday: Run/walk (30 minutes) Alternate 9-minute run with 1-minute walk x3
Sunday: Strength train

Week 5

Monday: Run/walk (24 minutes) Easy 5-minute run; Alternate 1-minute fast run with 1-minute walk x7
Tuesday: Yoga class
Wednesday: Run/walk (26 minutes) Alternate 6-minute run with 30-second walk x4
Thursday: Strength train
Friday: Day off
Saturday: Run/walk (26 minutes) Alternate 6-minute run with 30-second walk x4
Sunday: Strength train

Week 6

Monday: Run/walk (21 minutes) Easy 6-minute run; Alternate 1-minute fast run with 30-second walk x6
Tuesday: Strength train
Wednesday: Run/walk (30 minutes) Alternate 7-minute run with 30-second walk x4
Thursday: Yoga class
Friday: Day off
Saturday: Run/walk (30 minutes) Alternate 7-minute run with 30-second walk x4
Sunday: Strength train

Week 7

Monday: Run/walk (22 minutes) Easy 5-minute run; Alternate 1-minute fast run with 30-second walk x8
Tuesday: Yoga class
Wednesday: Run/walk (26 minutes) Alternate 5-minute run with 15-second walk x5
Thursday: Strength train
Friday: Day off
Saturday: Run/walk (26 minutes) Alternate 5-minute run with 15-second walk x5
Sunday: Strength train

Week 8

Monday: Run/walk (16 minutes) Easy 5-minute run; Alternate 1-minute fast run with 15-second walk x4; walk 1 minute
Tuesday: Strength train
Wednesday: Run/walk (26 minutes) Alternate 5-minute run with 15-second walk x5
Thursday: Yoga class
Friday: Day off
Saturday: Run/walk (26 minutes) Alternate 5-minute run with 15-second walk x5
Sunday: Strength train

Week 9

Monday: Run/walk (22 minutes) Easy 8-minute run; alternate 1-minute fast run with 15-second walk x4; walk 1 minute; easy run 8 minutes
Tuesday: Yoga class
Wednesday: Run/walk (31 minutes) Alternate 6-minute run with 15-second walk x5
Thursday: Strength train
Friday: Day off
Saturday: Run/walk (31 minutes) Alternate 6-minute run with 15-second walk x5
Sunday: Strength train

Week 10

Monday: Run/walk (25 minutes) Easy 8-minute run; Alternate 1-minute fast run with 15-second walk x4; walk 2 minutes
Tuesday: Strength train
Wednesday: Yoga class
Thursday: Run/walk (25 minutes)
Friday: Day off
Saturday: Yoga class
Sunday: Race day (25 minutes) You’re ready for this – have fun!

***Click here to download a printable version of our 10-Week Training Program