The Walk-Run Program 10K program is the perfect strategy for walkers or walk-runners who want to challenge themselves by sprinkling running into their walking program and walk-running a 10K event.
The program begins with a run to walk ratio of 2/2, running 2 minutes followed by walking 2 minutes repeatedly for 40 minutes and builds to 5/1 ratio for a 10K race. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. Adding running to your walking regimen also boosts your metabolism and the calories burned per workout!
This program consists of four walk-run workouts, cross-training and rest days per week.
The Walk-Run 10K Program is best suited for those who are currently walking or walking with some running regularly at least 4 times per week for 45 minutes. It is a perfect "next step" from the 5K Walk-Run Program and it will prepare you to progress further with the 10K Run-Walk Program.
In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner's World columnist John "the Penguin" Bingham. His words will help you stay motivated so that you can achieve your goals.
