METRO WAY 10K
13-WEEK TRAINING SCHEDULE
FOR BEGINNERS
This 10K training schedule is specifically tailor for intermediate runners. It includes a mix of running,
walking, cross training and resting. This helps reduce the risk of injury, stress and fatigue, while boosting
your enjoyment of physical activity.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Walk or XT
Run
20-25 minutes
Walk or XT
Run
20-25 minutes
Walk or XT
Rest
Run 2 miles
Week 2
Walk or XT
Run
20-25 minutes
Walk or XT
Run
20-25 minutes
Walk or XT
Rest
Run 2 miles
Week 3
Walk or XT
Run
25-30 minutes
Walk or XT
Run
25-30 minutes
Walk or XT
Rest
Run 3 miles
Week 4
Walk or XT
Run
25-30 minutes
Walk or XT
Run
25-30 minutes
Walk or XT
Rest
Run 4 miles
Week 5
Walk or XT
Run
30-35 minutes
Walk or XT
Run
30-35 minutes
Walk or XT
Rest
Run 4 miles
or 5K
Week 6
Walk or XT
Run
30-35 minutes
Walk or XT
Run
30-35 minutes
Walk or XT
Rest
Run 5 miles
Week 7
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 5 miles
or 5K
Training program continued on the back.
4/16
BETTER ALL AROUND.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 8
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 6 miles
Week 9
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 6 miles
or 5K
Week 10
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 7 miles
Week 11
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 3.5 miles
Week 12
Walk or XT
Run
30-45 minutes
Walk or XT
Run
30-45 minutes
Walk or XT
Rest
Run 4 miles
or 5K
Week 13
Walk or XT
Run
30-45 minutes
Walk or XT
10K Race Day
Rest
Adapted from: Galloway, J. Galloway’s 5K/10K Running. 2nd ed. Aachen, Germany: Meyer & Meyer Sport; 2008:38.
Cross Train (XT) includes non-running activities, such as bicycling, swimming, yoga,
pilates and weight lifting. Cross training builds aerobic fitness while giving your joints
and muscles a break from running.
3/16
BETTER ALL AROUND.