The Tears to Hope Society is proud to provide a 13 week training program through ISPARC (Indigenous Sport, Physical Activity & Recreation Council). New to running? Need a "tune up"? Follow this training schedule to get you in shape and help you run your 10km.

Learn to Run 10km

WEEK 1

Session 1 (34 minutes)

Warm up: Walk slow and easy for 5 minutes

Run 1 minute. Walk 2 minutes.

Do this 8 times

Cool down: walk slow and easy for 5 minutes

Session 2 (28 minutes)

Warm up: Walk slow and easy for 5 minutes

Run 1 minute. Walk 2 minutes.

Do this 6 times

Cool down: walk slow and easy for 5 minutes

Session 3 (31 minutes)

Warm up: Walk slow and easy for 5 minutes

Run 1 minute. Walk 2 minutes.

Do this 7 times

Cool down: walk slow and easy for 5 minutes

WEEK 2

Session 1 (38 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 2 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (31 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 1 minutes, walk 2 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (34 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 2 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

WEEK 3

Session 1 (45 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 2 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (34 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 2 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (34 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 2 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

WEEK 4

Session 1 (40 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 2 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (30 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 2 minutes. Do this 5 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (34 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 2 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

WEEK 5

Session 1 (46 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Do this 9 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (34 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 1 minutes. Do this 8 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (42 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Do this 8 times

Cool-down: Walk slow and easy, 5 minutes.

Week 6 

Session 1 (50 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Run 5 minutes, walk 1 minutes. Do this combination 4 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (38 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (50 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Do this 10 times

Cool-down: Walk slow and easy, 5 minutes.

Week 7

Session 1 (52 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Do this 7 times or repeat the pattern over the 5km distance.

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (40 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (50 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 8 times

Cool-down: Walk slow and easy, 5 minutes.

Week 8

Session 1 (50 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 8 times.

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (38 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 3 minutes, walk 1 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (46 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 2 minutes, walk 1 minutes. Do this 12 times

Cool-down: Walk slow and easy, 5 minutes.

Week 9

Session 1 (58 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Run 3 minutes, walk 1 minutes. Run 1 minute, walk 1 minute. Do this combination 4 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (45 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (55 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 9 times

Cool-down: Walk slow and easy, 5 minutes.

Week 10

Session 1 (70 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Run 8 minutes, walk 1 minutes. Do this combination 4 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (55 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 9 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (58 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Do this 8 times

Cool-down: Walk slow and easy, 5 minutes.

Week 11

Session 1 (65-75 minutes)

Warm up: Walk slow and easy, 10 minutes

Find a hill that has an incline of approximately 25 degrees. Run uphill, followed by a slow and easy recovery walk back down hill. Do this 10 times. Using the same hill, do a 30 second run uphill, followed by a slow and easy recovery walk back back down. Do this 8 times.

Cool-down: Walk slow and easy, 10 minutes.

 

Session 2 (40 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 3 (55 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Do this 8 times

Cool-down: Walk slow and easy, 5 minutes.

Week 12

Session 1 (61 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Run 10 minutes, walk 1 minutes. Do this combination 3 times

Cool-down: Walk slow and easy, 5 minutes.

Session 2 (40 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

Session 3 (52 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 5 minutes, walk 1 minutes. Do this 7 times

Cool-down: Walk slow and easy, 5 minutes.

Week 13

Session 1 (54 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 10 minutes, walk 1 minutes. Do this 4 times

Cool-down: Walk slow and easy, 5 minutes.

 

Session 2 (40 minutes)

Warm up: Walk slow and easy, 5 minutes

Run 4 minutes, walk 1 minutes. Do this 6 times

Cool-down: Walk slow and easy, 5 minutes.

 

Final Session(s) 

You can skip this or replace it with other training sessions as you see fit before your actual 10km, as the relay is still a week away.

 

On your 10km day, RunWalk as you feel, have fun and take care not to start out too quickly.

Congratulations on your accomplishment!