{"id":42491,"date":"2018-01-13T09:15:39","date_gmt":"2018-01-13T14:15:39","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=42491"},"modified":"2018-01-19T13:18:00","modified_gmt":"2018-01-19T18:18:00","slug":"run-walk-5k-10k-training-plan","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/run-walk-5k-10k-training-plan\/","title":{"rendered":"Easy 5K and 10K Run-Walk Training Plans"},"content":{"rendered":"
\"The
Photo: Pond5<\/a><\/figcaption><\/figure>\n

If you\u2019ve got zero running experience<\/a>, the thought of tackling a 5K or 10K can be pretty nerve-wracking. But even if you haven\u2019t logged a mile since middle school, you can still cross the finish line happy and injury-free. Just try adopting a run-walk training strategy, says Denise Sauriol, owner and founder of Run for Change<\/a> in Chicago.<\/p>\n

Run-walk plans are just what you\u2019d expect: They break down the miles into intervals of walking, followed by running.\u201c[A run-walk plan] is not as intimidating<\/a> and is more maintainable in the long run,\u201d says Sauriol, who\u2019s run 59 marathons and specializes in coaching newbie runners to their first race. \u201cIf you train this way you won\u2019t hurt as much<\/a> near the end of training or as much after the race.\u201d<\/p>\n

Whether you’re training for a 5K (3.1 miles) or a 10K (6.21 miles), these Daily Burn plans combine running with walking to help you build miles and make the habit actually stick. \u201cMy goal for runners is not just to help them do a 5K<\/a> but make running part of their lifestyle,\u201d says Sauriol.<\/p>\n

RELATED: <\/strong>Hate Running? 25 Ways to Learn to Love It<\/a><\/p>\n

How to Run-Walk Your First 5K or 10K <\/strong><\/h2>\n

If you\u2019re a newbie, it\u2019s all about easing into your training runs. That\u2019s why you\u2019ll start both your 5K and 10K training plans with nine minutes of walking and one minute of running per interval. Sounds crazy easy, right? That\u2019s the whole point. Someone who doesn\u2019t have a running base can follow this plan comfortably. And building up slowly while increasing the total number of minutes you\u2019re training will boost your confidence, while reducing risk of injury<\/a>, says Sauriol.<\/p>\n

RELATED:<\/strong> 5 Expert Tips for Proper Running Form<\/a><\/p>\n

If you\u2019re slightly more experienced or find the 60-second run interval too easy, you can start out with seven minutes of walking and three minutes of running, or five and five. \u201cRunners usually get a sense of excitement that they can run more. That\u2019s your cue that you\u2019re ready to run longer intervals<\/a> and cut down on walking,\u201d Sauriol says. This will also allow you to rake up the miles without burning yourself out too soon.<\/p>\n

You\u2019ll focus on 10-minute intervals because Sauriol finds that longer stretches allow you to get into a nice groove without having to constantly switch back and forth between running and walking. (Besides, they\u2019re easier mathematically and you don\u2019t have to plot out mile markers or wear a GPS watch<\/a>.)<\/p>\n

RELATED:<\/strong>\u00a050 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

To make your training as effective as possible, make sure you\u2019re walking with a purpose. Think: Hustling to a sale at Best Buy, but not quite booking it at a Black Friday speed. When you\u2019re running, remember: Sprinting will only wear you down<\/a>. Maintain a pace<\/a> at which you can easily hold a conversation.\u00a0Lace up your sneakers and prepare to hit the roads with two totally doable training plans from Sauriol.<\/p>\n

Your Run-Walk 5K Training Plan<\/h2>\n

You’ve signed up for a 5K, so how many miles do you have to run? 3.1 miles to be exact. Don’t worry you don’t have to run every day to get there. The 5K run-walk training plan below includes cross training and rest days to help you find balance in your routine.<\/p>\n

\"The<\/p>\n

Your Run-Walk 10K Training Plan<\/h2>\n

Congrats on finishing your first 5K! Now that you’ve got a race under your belt, you might be ready to tack on more miles. If that’s the case, check out the 10K training plan below. How long is a 10K race? 6.21 miles. Double the miles, means double the fun, right? Here, you’ll increase your training time, but\u00a0walking is still totally encouraged.<\/p>\n

\"The<\/p>\n

3 Race Day Survival Strategies <\/strong><\/h2>\n

You\u2019ve made it through weeks of training \u2014\u00a0congrats! These simple tips will help you run-walk your way through any race.<\/p>\n

First mile: <\/strong>\u201cIt\u2019s easy to get pulled into the excitement<\/a> of your first race and sprint out of the gate. Hold that energy back and run at the pace you\u2019ve been training at,\u201d says Sauriol. \u201cConsciously let people pass you and run your own race,\u201d she says.<\/p>\n

RELATED:<\/strong> 13 Race Day Tips for Newbie Runners<\/a><\/p>\n

Middle miles: <\/strong>Remember to stick to your run-walk plan because that\u2019s what you\u2019ve been training at this whole time. To avoid frustration (your legs are tired, so-and-so is passing you) remember why you came here: to enjoy the experience<\/a>. \u201cThank a volunteer, high-five a kid. We\u2019re not getting paid to do this, it\u2019s all for fun!\u201d says Sauriol.<\/p>\n

Last mile: <\/strong>The last quarter of the race is the most mentally challenging<\/a>, says Sauriol. \u201cThink about how far you\u2019ve come, and remember that everyone else is hurting, too!\u201d Just as you think the race won\u2019t end, the finish line appears, giving you a sudden burst of jet fuel energy. If you want to leave everyone else in the dust and run through the finish line, do it!<\/p>\n

Originally posted August 2015. Updated January 2018.\u00a0<\/em><\/p>\n

Read More
\n<\/strong>Your Ultimate Guide to Running a Personal Best<\/a>
\nWhy I Started Running \u2014 and Never Stopped<\/a>
\n7 Expert Tips for Pacing Yourself on the Run<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Whether you’re a newbie or a marathoner, these Daily Burn training plans will help you build the miles \u2014 and the stamina \u2014 to cross the finish line injury-free.<\/p>\n","protected":false},"author":71,"featured_media":42494,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,61,103,110,108,281,341,357,319],"class_list":["post-42491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-infographic","tag-motivation","tag-race","tag-running","tag-strength-training","tag-tax1living-well","tag-tax2running","tag-walking"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42491","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=42491"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/42491\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/42494"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=42491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=42491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=42491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}