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Beginners’ 10K Training Schedule

by Victor G.
3 athletes joined
5.0
(1 rating)

Program Description

This is a verbatim transcription of the free program posted by the World Class Racewalking org. You can access the INSTRUCTIONS, TERMINOLOGY, and PDFs here: https://racewalking.org/walking-10k.html DO NOT do this program if you never ran/walked seriously before, try doing a 5k or a 3k first.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2026 03:39
  • Last Edited
    Feb 27, 2026 03:05
Muscle Engagement
Front
Back
MuscleSet
Other
100%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
400m Sprint
1
8 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
800m Fast
1
6 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
400m Sprint
1
8 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
1,5km Fast
1
4 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
400m Sprint
1
8 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
1,5km Fast
1
5 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
400m Sprint
1
8 reps
-
3
1km Cooldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
1,5km Fast
1
3 reps
-
3
1km Cooldown
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Acceleration
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Acceleration
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
6km Acceleration
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
1,5km Warm-Up
1
-
2
800m Fast
1
6 reps
-
3
1km Cooldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
5km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
6km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
5km Push
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
8km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
6km Push
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
8km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
6km Push
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
10km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
8km Push
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
10km Easy
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
10km - Push Last 3 Km
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
15-20 mins
-
2
30 Seconds Sprints
1
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
10k Race!!!
1
-
Week 1
1 / 12 Weeks
Day 1
1
5km Easy
1 Set
-
Day 2
1
5km Easy
1 Set
-
Day 3
1
5km Easy
1 Set
-
Day 4
1
5km Easy
1 Set
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Victor G.Age 30, Man
a month ago
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Much training! Very wow!