The Run-Walk 10K Program is a very popular program for first-timer 10K runners and those who want to enjoy training with minimal risk of injury. 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. 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.
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