This walk/run plan is for you, even if:
The idea of a 10K (6.2 miles!) feels completely out of reach
You’ve tried other running plans but they pushed you too fast, too soon
You’re starting from zero and feel nervous about sticking with it
You want to build endurance without getting injured or burning out
This 10-week 10K run/walk program was created specifically for ambitious beginners who want to challenge themselves with a significant goal. We start with just 2.5 minutes of running followed by 2.5 minutes of walking and build gradually to 5 minutes running/1 minute walking, so you’ll develop endurance from scratch while using strategic walk breaks that prevent injury and burnout.
This 10-week 10K run/walk program was created specifically for ambitious beginners who want to challenge themselves with a significant goal. We start with just 2.5 minutes of running followed by 2.5 minutes of walking and build gradually to 5 minutes running/1 minute walking, so you’ll develop endurance from scratch while using strategic walk breaks that prevent injury and burnout.
Your day-by-day run/walk plan starts with manageable 2.5-minute running intervals and builds strategically over 10 weeks to reach 10K distance
Beginner-friendly breathing techniques and optimized run/walk intervals that gradually build your aerobic capacity
Progressive endurance building that gradually strengthens running-specific muscles without overwhelming your body
Simple nutrition plans optimized for beginners with guidance on fueling before, during, and after training
Mental strategies to overcome self-doubt and build confidence plus supportive community of fellow beginners
Beginner-friendly technique guidance with pacing strategies specifically designed for newcomers to running
Injury prevention guidance with realistic progression that builds endurance while protecting your body
Take your running to the next level today
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total Run Minutes | |
|---|---|---|---|---|---|---|---|---|
| Running | Run 2.5 min Walk 2.5 min (Repeat x9) | Rest | Run 2.5 min Walk 2.5 min (Repeat x9) | Rest | Run 2.5 min Walk 2.5 min (Repeat x9) | Rest | Run 2.5 min Walk 2.5 min (Repeat x11) | 36 minutes |
| Strength | Mobility | Posterior | Anterior |
Join thousands who’ve gone from zero to 10K with strategic run/walk intervals
Progressive schedule with day-by-day instructions customized for true beginners with ambitious goals
Expert guidance on proper running form and pacing strategies for longer distances to improve efficiency and prevent injuries
Strength videos designed specifically for distance runners to build power, endurance, and prevent injuries
Connect with fellow 10K trainees for accountability, encouragement and celebration
Specialized nutrition strategies for before, during, and after longer training runs
No-nonsense advice on essential and optional gear with budget-friendly options for new runners
This proven program helps beginners go from zero to 10K with confidence. Your journey starts with 2.5-minute run/2.5-minute walk intervals and builds to 5-minute run/1-minute walk intervals over 10 weeks.
Research shows the run/walk method significantly reduces impact forces on joints compared to continuous running, helping beginners avoid common injuries
Gradually extending running intervals builds psychological resilience and self-efficacy, which research shows are key predictors of running success
Interval-based training has been shown to improve VO2 max and lactate threshold more effectively than continuous running for intermediate runners
When Martinus Evans’ doctor told him he was “too fat to run,” he couldn’t even run for 30 seconds without stopping. Starting with a walk/run method, he gradually built up to completing a 10K and beyond, eventually finishing multiple marathons.
Unlike coaches who have always been naturally athletic, Martinus truly understands:
His progressive run/walk approach has helped thousands of people who never thought of themselves as “runners” build the confidence and physical ability to complete their first 10K with a smile on their face.
When Martinus Evans’ doctor told him he was “too fat to run,” he couldn’t even run for 30 seconds without stopping. Starting with a walk/run method, he gradually built up to completing a 10K and beyond, eventually finishing multiple marathons.
Unlike coaches who have always been naturally athletic, Martinus truly understands:
His progressive run/walk approach has helped thousands of people who never thought of themselves as “runners” build the confidence and physical ability to complete their first 10K with a smile on their face.
Absolutely! The key is gradual progression. Our program adds just 30-60 seconds of running time per week, allowing your body to adapt without overwhelming it. The incremental changes feel manageable week-to-week, but by the end, you’ll be amazed at how far you’ve come.
Absolutely! If you can currently run for about 4 minutes at a time, you’re ready for this program. Most 10K programs assume you can already run continuously for 20+ minutes. Our Level 2 program bridges this gap by starting with manageable 4:1 intervals and gradually building your endurance, with targeted strength work specifically designed to prepare your body for longer distances.
Many intermediate programs increase volume too quickly or don’t include adequate recovery. Our program was specifically designed to address the common reasons runners quit: too steep of a progression, inadequate recovery, and lack of mental strategies for longer runs.
This program is designed for those who can already sustain 4-minute running intervals with 1-minute walking breaks. If you can maintain these 4:1 run/walk intervals comfortably for about 20-30 minutes, you’re ready for this level. No prior formal training programs are required.
Most 10K plans either start with continuous running (too advanced for many) or use static intervals that don’t progress. Our program bridges this gap with scientifically-backed interval progression, complementary strength work, and mental training specifically designed for runners who can do 4-minute running intervals but want to build endurance for a full 10K.
DON'T LET ANYTHING HOLD YOU BACK
From your current running abilities to crossing your first 10K finish line with confidence, we’ll be with you every step of the way.