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. Note: This download project is an update on the full and half-marathon schedules for RW and Garmin, and we'll continue to evolve it over the months ahead.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.Sub-55:00 Whether you're new to the 10K distance or simply pushed for time, this three-days-a-week schedule will provide the training your body needs to become faster and stronger while also ensuring you have the optimum opportunity to recover between runs.By training six days a week, you'll see your fitness and speed improve as your times fall. Sub-45:00 If you regularly run more than 20 miles a week and want to inject some pace into your next 10K, this intensive schedule is for you.Schedules are currently available for the following target times: On each schedule page below, there's a 'quick download' button, but you can also customise your heart rates or training zones if you want. Then all you have to do is load the file into your Garmin Training Center software (easy as pie), connect your Forerunner, and your training plan will be uploaded onto your wrist at once! ( See FAQs) Just choose a schedule below, enter your race date and then download the training file to your PC. Runner's World is delighted to make these two 10K schedules available to Garmin Forerunner (205, 305, 405, 405CX, 410, 610 and 310XT/ 910XT) users.

Download 10k in miles run