10-Week plan

Intermediate

10K WALK/RUN LV. 2

Ready to Crush Your First 10K? Take Your Running to the Next Level!

This walk/run plan is for you, even if:

  • You can already run for 4-5 minutes at a time but struggle to maintain running for longer periods
  • You can run 4 minutes at a time but haven’t yet completed a formal race
  • You’ve experienced the disappointment of quitting intermediate running programs because they felt impossible to keep up with
  • You worry about maintaining proper pacing over longer distances
  • You feel self-conscious when runners pass you during your walking intervals
  • You secretly wonder if you’ll ever be able to run a 10K with minimal walking
START YOUR 10K JOURNEY - $40

WHY CHOOSE OUR 10K RUN/WALK LEVEL 2 PLAN?
Expert Coaching + Strategic Progression + Community Accountability

BUILT FOR WHERE YOU ARE NOW

This 10-week run/walk program was created specifically for people who can already do 4-minute running intervals and want to build more endurance. We start with 4 minutes of running followed by 1 minute of walking and build gradually to 8 minutes running/1 minute walking, creating the perfect progression for your current ability.

MORE THAN JUST A RUNNING SCHEDULE

Unlike generic plans that only focus on running time, our Level 2 program incorporates speed work, endurance training, and strength videos designed specifically for distance runners. You’ll develop mental toughness while strengthening your running muscles and preventing common injuries associated with longer distances.

BUY NOW - $40

THE PROBLEMS THIS WALK/RUN PLAN SOLVES:

"I can run for short periods but 10K seems like a huge leap"

Our structured progression moves you from 4:1 run/walk intervals to 8:1 intervals with the perfect balance of challenge and achievability

"I'm not sure how to safely increase my running time for longer distances"

Each week builds logically on the previous one with the right balance of increased effort and recovery time

"I want more detailed guidance on pacing for longer distances"

Access to all workout recordings with detailed pacing strategies and technique advice to improve your running efficiency

"I need more than just running to improve my endurance"

Strategic cross-training days target the muscles you need to strengthen for better running economy and stamina

"I feel fine during shorter runs but fatigue quickly during longer ones"

Specific endurance-building techniques help your body adapt to longer periods of sustained running

"I need motivation to stay consistent with longer training sessions"

Connect with others at your level in our community who are building endurance for longer-distance running

"I start strong but always quit longer-distance running programs"

Realistic progression that prevents the burnout and injury cycles that lead to quitting

SOLVE THESE PROBLEMS - BUY NOW $40

Break through your running plateau

SEE HOW MANAGEABLE THIS Plan REALLY IS:

Join thousands who’ve built running endurance with our Level 2 program

  Mon Tue Wed Thu Fri Sat Sun Total Run
Minutes
Running Run 4 min
Walk 1 min
(Repeat x8)		 Rest Run 4 min
Walk 1 min
(Repeat x8)		 Rest Run 4 min
Walk 1 min
(Repeat x8)		 Rest Run 4 min
Walk 1 min
(Repeat x11)		 108 minutes
Strength   Mobility   Posterior   Anterior    
BUY NOW - $40

YOUR 10-WEEK JOURNEY TO RUNNING

Phase 1: Weeks 1-3

Building Stronger Foundations

Start with 4-minute running and 1-minute walking intervals. We'll focus on proper pacing technique, improving your running form for longer distances, and building consistency in your training schedule.

Phase 2: Weeks 4-7

Extending Running Time

Gradually increase running intervals to 6 minutes while maintaining 1-minute walking intervals. You'll develop more running-specific endurance, improve aerobic capacity, and build mental confidence as longer running segments begin to feel more natural.

Phase 3: Weeks 8-10

10K Preparation

Reach your target of 8-minute running and 1-minute walking intervals. You'll practice the full 10K distance, master pacing strategies for longer runs, and build the mental toughness needed to maintain extended running segments.

THIS TRAINING PLAN CONTAINS:

10-Week Level 2 10K Run/Walk Program ($49 value)

Progressive schedule increasing from 4:1 to 8:1 run/walk intervals with detailed instructions

Form & Technique Videos ($35 Value)

Expert guidance on proper running form and pacing strategies for longer distances to improve efficiency and prevent injuries

Cross-Training & Strength Workouts ($45 value)

Strength videos designed specifically for distance runners to build power, endurance, and prevent injuries

Private Community Access ($29 value)

Join a group of like-minded individuals who share your passion and will push you to go the extra mile

BONUS: Progress Tracking Tools

Weekly checklists and milestone trackers to visualize your improvement and stay motivated

BONUS: Gear Shopping Guide

No-nonsense advice on essential and optional gear with budget-friendly options for new runners

YOUR JOURNEY TO A FITTER, FASTER, STRONGER YOU STARTS HERE!

This proven program has helped thousands build running endurance for longer distances without getting overwhelmed or injured. Whether you’re aiming for a personal record or simply want to finish your first 10K strong, your path to becoming the best version of yourself begins now.

START YOUR TRANSFORMATION - $40

BACKED BY SCIENCE: WHY RUN/WALK WORKS

REDUCED INJURY RISK

Research shows the run/walk method significantly reduces impact forces on joints compared to continuous running, helping beginners avoid common injuries

MENTAL CONFIDENCE

Gradually extending running intervals builds psychological resilience and self-efficacy, which research shows are key predictors of running success

INCREASED ENDURANCE

Research shows that structured interval progressions lead to significant improvements in aerobic capacity and running economy compared to static training programs

YOUR COACH STARTED RIGHT WHERE YOU ARE NOW:

Martinus Evans

Martinus Evans began his running journey with just 30-second intervals and has now guided thousands of runners through the critical transition from beginner to 10K-ready runner.

Unlike coaches who’ve always been naturally athletic, Martinus truly understands:

  • The real struggle of extending running time beyond 5 minutes without hitting the wall
  • Mental strategies to push through when your brain begs for more walking breaks during longer runs
  • How proper progression builds both physical endurance and mental confidence for distance running
  • The frustrating plateau many face when trying to reduce walking intervals on longer courses

His Level 2 approach has transformed thousands of intermediate runners into confident, consistent athletes who complete 10Ks with significantly fewer walking breaks.

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YOUR COACH STARTED RIGHT WHERE YOU ARE NOW:

Martinus Evans

Martinus Evans began his running journey with just 30-second intervals and has now guided thousands of runners through the critical transition from beginner to 10K-ready runner.

Unlike coaches who’ve always been naturally athletic, Martinus truly understands:

  • The real struggle of extending running time beyond 5 minutes without hitting the wall
  • Mental strategies to push through when your brain begs for more walking breaks during longer runs
  • How proper progression builds both physical endurance and mental confidence for distance running
  • The frustrating plateau many face when trying to reduce walking intervals on longer courses

His Level 2 approach has transformed thousands of intermediate runners into confident, consistent athletes who complete 10Ks with significantly fewer walking breaks.

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REAL QUESTIONS FROM REAL BEGINNERS

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.

While you don’t need anything fancy, proper running shoes are important as you increase distance. Our included gear guide will help you understand what’s essential versus optional, with options for every budget. Most importantly, we’ll help you know when your current shoes need replacement to prevent injury.
Injury prevention is built into every aspect of this program. The run/walk method itself reduces impact forces, our strength training targets common weak areas for runners, and our structured progression ensures you’re not doing too much too soon – the number one cause of running injuries.

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.

Our cross-training includes runner-specific strength work focusing on posterior chain (hamstrings, glutes, back), anterior chain (quads, core), and mobility work. These are specifically designed to support the increased demands of 10K training.
Life happens! The program includes guidance on how to adjust if you miss workouts or need to repeat a week. Remember, consistency trumps perfection, and we’ve built in flexibility to accommodate real life.
You’ll be able to complete a 10K using 8:1 run/walk intervals, which means you’ll be running about 89% of the total distance. For many of our graduates, this approach actually leads to faster finish times than trying to run continuously and burning out.

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

Let's create your run/walk transformation together.

From your current running abilities to crossing your first 10K finish line with confidence, we’ll be with you every step of the way.

BEGIN YOUR 10K JOURNEY TODAY - $40