Learn to Run 10 km
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.
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!
Congratulations!
