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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. 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. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. This program consists of four walk-run workouts, cross-training and rest days per week. Adding running to your walking regimen also boosts your metabolism and the calories burned per workout! 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. 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.

As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise.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.

It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word.

This means that you should be exerting yourself at a low enough level that you could talk. Stay conversational on all of your exercise sessions.

Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.

Every other day you can cross-train instead of walking.

The conservatism will allow you to recover faster.

Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end.

By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.