13 Week Program for 10 k Walk

Week 1	Session 1		25 min	Walk 25 min, focus on a comfortable pace
	Session 2		20 min	Walk for 20 min, focus on a relaxed arm swing
	Session 3		25 min	Walk for 25 min, focus on pointing feet straight ahead
		

Week 2	Session 1		30 min	Walk for 30 min, focus on relaxing your shoulders
	Session 2		25 min	Walk for 25 min, focus on efficient stride length
	Session 3		30 min	Walk for 30 min, focus on consistent pace
		

Week 3	Session 1		35 min	Walk for 35 min.
	Session 2		30 min	Walk for 30 min.
	Session 3		40 min	Walk for 40 min.
		

Week 4	Session 1		50 min	Walk for 50 min.
	Session 2		45 min	Walk for 45 min.
	Session 3		45 min	Walk for 45 min.
		

Week 5	Session 1		55 min	Walk for 55 min.
	Session 2		45 min	Walk for 45 min.
	Session 3		50 min	Walk for 50 min.
		

Week 6	Session 1		65 min	Walk for 65 min.
	Session 2		60 min	Walk for 60 min.
	Session 3		55 min	Walk for 55 min.
		

Week 7	Session 1		75 min	Walk for 75 min.
	Session 2		70 min	Walk for 70 min.
	Session 3		65 min	Walk for 65 min.
	 

Week 8	Session 1		75 min	Walk for 75 min.
	Session 2		70 min	Walk for 70 min.
	Session 3		75 min	Walk for 75 min.
		

Week 9	Session 1		80 min	Walk for 80 min.
	Session 2		60 min	Walk for 60 min.
	Session 3		60 min	Walk for 60 min.
		

Week 10	Session 1		85 min	Walk for 85 min.
	Session 2		50 min	Walk for 50 min.
	Session 37		5 min	Walk for 75 min.
		

Week 11	Session 1		90 min	Walk for 90 min.
	Session 2		60 min	Walk for 60 min.
	Session 3		70 min	Walk for 70 min.
		

Week 12	Session 1		100 min	Walk for 100 min.
	Session 2		60 min	Walk for 60 min.
	Session 3		80 min	Walk for 80 min.
		

Week 13	Session 1		70 min	Walk for 70 min.
	Session 2		60 min	Walk for 60 min.

10 k Walk

13 Week Program for 10 k, 60 minute Run

Week 1	Session 1		35 min	Run 30 sec. Walk 4 min. 30 sec. Do this 7 times
	Session 2		40 min	Run 30 sec. Walk 4 min. 30 sec. Do this 8 times
	Session 3		40 min	Run 30 sec. Walk 4 min. 30 sec. Do this 8 times
		

Week 2	Session 1		45 min	Run 1 min. Walk 4 min. Do this 9 times
	Session 2		40 min	Run 1 min. Walk 4 min. Do this 8 times
	Session 3		40 min	Run 1 min. Walk 4 min. Do this 8 times
		

Week 3	Session 1		50 min	Run 1 min & 30 sec. Walk 3 min & 30 sec.  Do this 10 times
	Session 2		40 min	Run 2 min. & 30 sec.  Walk 2 min. & 30 sec. Do this 8 times
	Session 3		50 min	Run 2 min. & 30 sec.  Walk 2 min. & 30 sec. Do this 10 times
		

Week 4	Session 1		55 min	Run 2 min.  Walk 3 min. Do this 11 times
	Session 2		45 min	Run 2 min.  Walk 3 min. Do this 9 times
	Session 3		50 min	Run 2 min.  Walk 3 min. Do this 10 times
		

Week 5	Session 1		60 min	Run 2 min. & 30 sec.  Walk 2 min. & 30 sec. Do this 12 times
	Session 2		50 min	Run 2 min. & 30 sec.  Walk 2 min. & 30 sec. Do this 10 times
	Session 3		50 min	Run 2 min. & 30 sec.  Walk 2 min. & 30 sec. Do this 10 times
		

Week 6	Session 1		65 min	Run 3 min.  Walk 2 min. Do this 13 times
	Session 2		50 min	Run 3 min.  Walk 2 min. Do this 10 times
	Session 3		55 min	Run 3 min.  Walk 2 min. Do this 11 times
		

Week 7	Session 1		60 min	Run 4 min.  Walk 2 min. Do this 10 times
	Session 2		54 min	Run 4 min.  Walk 2 min. Do this 9 times
	Session 3		54 min	Run 4 min.  Walk 2 min. Do this 9 times
		

 Week 8	Session 1		60 min	Run 5 min.  Walk 1 min. Do this 10 times
	Session 2		48 min	Run 5 min.  Walk 1 min. Do this 8 times
	Session 3		54 min	Run 5 min.  Walk 1 min. Do this 9 times
		

Week 9	Session 1		63 min	Run 7 min.  Walk 2 min. Do this 7 times
	Session 2		54 min	Run 7 min.  Walk 2 min. Do this 6 times
	Session 3		50 min	Run 8 min.  Walk 2 min. Do this 5 times
		

Week 10	Session 1		40 min	Run 4 x 10 min.  Walk 1 to 2 min. between each 10 min. segment
	Session 2		40 min	Run 20 min.  Walk 1 to 2 min.  Run 20 min.
	Session 3		44 min	Run 22 min.  Walk 1 min.  Run 22 min.
		

Week 11	Session 1		50 min	Run 25 min.  Walk 2 min.  Run 25 min.
	Session 2		55 min	Run 30 min.  Walk 1 to 2 min.  Run 25 min.
	Session 3		50 min	Run 40 min.  Walk 1 to 2 min.  Run 10 min.
		

Week 12	Session 1		65 min	Run 45 min.  Walk 1 to 2 min.  Run 20 min.
	Session 2		65 min	Run 50 min.  Walk 1 to 2 min.  Run 15 min.
	Session 3		45 min	Run 45 min.
		

Week 13	Session 1		50 min	Final Race Prep.  Run 50 min.
	Session 2		40 min	Run 40 min.

10 k Run