10K Training Plans for All Runners
Start your 10K journey with Slow AF Run Club’s proven training programs for walkers and runners of all levels.
🏃Choose Your 10K Training Plan
Find the perfect 10K training program that matches your current fitness level and running goals.
10K Walking plan
Timeline: 10 Weeks
Transform daily walks into 10K endurance! Our structured walking program gradually builds your stamina with weekly progression, detailed training schedules, and full access to workout recordings in the Slow AF Run Club app.
Perfect for: First-time 10K walkers and fitness beginners looking to complete a 10K event.
10K Walk/Run Level 1
Timeline: 10 Weeks
Conquer your first 10K with confidence! This program begins with manageable 2.5 min run/2.5 min walk intervals, gradually increasing your running time each week to build endurance safely and effectively for 10K success.
Perfect for: Beginning runners transitioning from 5K to 10K distance without injury.
10K Walk/Run Level 2
Timeline: 10 Weeks
Boost your 10K performance with our progressive training plan! Starting with 4 min run/1 min walk intervals, this program incorporates strength training and cross-training to enhance your running efficiency and endurance.
Perfect for: Runners who’ve completed a 10K and want to improve their speed and stamina.
Not quite 10K-ready? Start your success story here!
Beginner-Friendly
Beginner-Friendly
5K Walking Plan
Timeline: 10 Weeks
This walking program is designed to help you go from the couch to walking 5K. Includes your training schedule, tips for success, weekly checklists, and access to all workout recordings in the Slow AF Run Club app.
Perfect for: Complete beginners looking to build fitness through walking.
Beginner-Friendly
Beginner-Friendly
Run you first mile
Timeline: 10 Weeks
Start your training here! This base plan focuses on building endurance, strength, and aerobic efficiency. After completing this program, you’ll be ready to tackle more advanced training plans.
Perfect For: Beginners looking to take their very first steps into running.
Why Choose Slow AF Run Club for Your 10K Journey
We believe speed doesn’t define a runner. You do.
At Slow AF Run Club, we’ve created the running community you’ve been searching for — where ALL paces, body types, and experience levels are celebrated, not just tolerated.
Our certified coaches design 10K training plans that actually work for real bodies, focusing on smart progression, injury prevention, and techniques that get you across the finish line feeling strong, not broken.
Here, the joy of running matters more than your pace. Connections matter more than competition. And your progress is measured by how you feel, not just how fast you go.
Join thousands who’ve discovered running’s secret: success comes from showing up consistently, not sprinting occasionally.
Your pace. Your journey. Our community.
Why Choose Slow AF Run Club?
We believe speed doesn’t define a runner. You do.
At Slow AF Run Club, we’ve created the running community you’ve been searching for — where ALL paces, body types, and experience levels are celebrated, not just tolerated.
Our certified coaches design 10K training plans that actually work for real bodies, focusing on smart progression, injury prevention, and techniques that get you across the finish line feeling strong, not broken.
Here, the joy of running matters more than your pace. Connections matter more than competition. And your progress is measured by how you feel, not just how fast you go.
Join thousands who’ve discovered running’s secret: success comes from showing up consistently, not sprinting occasionally.
Your pace. Your journey. Our community.
Meet Your 10K Coach
Martinus Evans
From “too fat to run” to 8x marathon finisher
Martinus Evans transformed his doctor’s dismissal into a movement. When told he couldn’t run, he didn’t just prove them wrong—he built Slow AF Run Club, now 10,000+ members strong.
As a certified running coach featured in Runner’s World, The New York Times, and Men’s Health, Martinus creates 10K training plans that work for real bodies, not just elite athletes. His approach? Make running accessible to everyone.
His results? Thousands of first-time 10K finishers who never thought they could.
Martinus doesn’t just coach running—he coaches confidence, transforming “I can’t” into “I did.”
Meet Your 10K Coach
Martinus Evans
From “too fat to run” to 8x marathon finisher
Martinus Evans transformed his doctor’s dismissal into a movement. When told he couldn’t run, he didn’t just prove them wrong—he built Slow AF Run Club, now 10,000+ members strong.
As a certified running coach featured in Runner’s World, The New York Times, and Men’s Health, Martinus creates 10K training plans that work for real bodies, not just elite athletes.
His approach? Make running accessible to everyone. His results? Thousands of first-time 10K finishers who never thought they could.
Martinus doesn’t just coach running—he coaches confidence, transforming “I can’t” into “I did.”
JOIN THE 10K TRAINING COMMUNITY
EVERY MILE IS WORTH CELEBRATING
Share your training progress with #SlowAFRunClub and connect with thousands of runners on the same 10K journey. Our supportive community celebrates every milestone, from completing your first continuous mile to crossing the 10K finish line.
Ready to be seen, heard, and celebrated?
Join Slow aF Run cLub On Strava
Join the Slow AF Run Club community where pace doesn’t matter and everybody belongs. We celebrate every mile, cheer for each other’s victories, and prove that running isn’t just for “fast” people. Together, we’re redefining what it means to be a runner—one slow, intentional step at a time.
JOIN THE OFFICIAL SLOW AF RUN CLUB ON FACEBOOK GROUP
Connect with thousands of runners who celebrate progress over pace. Share your victories, ask questions, and find your running tribe in our supportive, judgment-free space.
NEVER MISS A SLOW AF MOMENT
Score insider training advice, exclusive event invites, and first access to merch drops. Be part of the revolution where every pace has a place.
