The Tears to Hope Society is proud to provide this 13-week training program through the Indigenous Sport, Physical Activity & Recreation Council (ISPARC). Whether you are new to 10K training or have a time goal in mind, this program will help get you there.
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 minute. 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 minute. Run 5 minutes, walk 1 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. Run 3 minutes, walk 1 minute. 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 minute. 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 minute. 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 minute. Run 8 minutes, walk 1 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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 minute. Run 10 minutes, walk 1 minute. 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 minute. 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 minute. 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 minute. 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 minute. 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.