10K Walk Training Schedule for Beginners

Train to Enjoy Your First 10K Walk

Walkers at Event
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A 10 kilometer (10K) walk is 6.2 miles long. It is a common distance for charity run/walks and the standard distance for volkssport walks. Most walkers complete a 10K walk in 90 minutes to two hours.

10K Beginner Training Goals

  • Walk 10K (6.2 miles) in two hours or faster.
  • Improve walking technique and walking posture.
  • Feel great after finishing a 10K walk.

10K Beginner Prerequisites

The schedule is designed for people who haven't started fitness walking but who don't have major health issues.

The Beginner 10K Walk Training Schedule

  • We first work on increasing the time spent walking and improving your walking form. Working on speed comes later.
  • The within-week walks will provide the minimum recommended moderate aerobic exercise time each week just to maintain health. You may wish to also do strength workouts on alternate days, which is recommended for health.
  • One day a week is a longer mileage-building day which will help you develop endurance and toughen your feet to prevent blisters.
  • Complete each week and assess whether you feel good enough to progress to the next week. It's wise to repeat a week if you fall behind or you found it too challenging.

Week 1: Start Walking

  • Workouts: 15 minute walk at an easy pace, aiming for a total of 60 to 75 minutes for the first week.
  • Schedule: 5 days. Alternate rest days within the week, don't skip more than one day so you can develop consistency.

Week 2: Improve Your Walking Technique

  • Workouts: Increase walking workout time to 20 minutes on four days per week.
  • The fifth walking day is a mileage-building day with a walk of 30 minutes.
  • Walking Technique: Good walking posture and the correct use of foot strike, stride, push off and arm motion will boost your walking speed and fitness benefits.
    Walking Form Technique for Beginners

Week 3: Moderate-Intensity Walking

  • Workouts: Increase walking workout time to 25 minutes, four days a week.
  • Mileage-Building Day: On your fifth walking day, walk for 45 minutes.
  • Walk at a brisk pace to bring your heart rate into the moderate intensity zone.
  • Gear up for continued walking improvement with performance walking shoes and socks. This will help prevent blisters for longer walks.
    How to Choose Walking Shoes
    Before You Buy Walking Socks

Week 4: Building Mileage

  • Workouts: Increase walking workout time to 30 minutes, 4 days a week, at a moderate pace.
  • Mileage-Building Day: Walk for 60 minutes at a moderate/easy pace.
  • Water: The rule of thumb is to drink a cup of water after each mile. For walks over 30 minutes, you will need to carry water or stop at a water fountain.
  • Blister prevention: Now that you are walking longer and faster, you may experience a hot spot or blister. Learn how to prevent and treat blisters.

Week 5: Work on Speed

  • Workouts: Walk 30 minutes a day, four days a week.
  • Mileage-Building Day: Walk 90 minutes at an easy to moderate pace.
  • Building speed: Use your 30-minute walks to improve speed using better walking form. Using good arm motion can boost walking speed. Fast Walking Technique

Week 6: 10K Mileage

  • Workouts: Walk 30 minutes per day, four days a week, working on walking technique and speed.
  • Mileage-Building Day: Your long walk this week should be 10 kilometers (6.2 miles) at a moderate pace. If you are already a fast walker, you may have achieved that with the 90 minute walk. This week, measure a route that is 10 kilometers and walk a moderate pace.

Weeks 7 and 8: Add Interval Walking Workouts

  • Use your 30-minute workout days to do higher intensity interval workouts. This will build aerobic fitness and improve your speed.
  • Interval Workouts: One Economy Walk each week for speed-building. One Anaerobic Threshold Walk  each week for aerobic fitness. Use your other walking days as recovery health walk days at an easier pace.
  • Mileage-Building Day: Walk 120 minutes at a moderate pace. This may mean that you walk more than 10 kilometers, which will help your endurance during the 10K walk.

Week 9 and Beyond

  • Simulate a 10K race on your long walk every other week before your 10K race. Walk at 80% of your race pace instead of walking at an easy pace.
  • On the alternate week, increase the distance of your long walk steadily while walking at an easy pace throughout it. Add 15 minutes to the time, increasing it steadily every two weeks. This will build your endurance for the 10K and before you know it, you will be seeking out half marathons and dreaming of the marathon!

Race Day Checklist

Fight race day jitters with this walking event checklist so you don't leave anything important behind. Be aware of race etiquette so you know how to behave at a group event.


Now you can hold your head high at the 10K. You've crossed the finish line and earned that t-shirt and medal. Wear them with pride!

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