You’ve completed your Magic Mile time trials, dialed in your pacing, and tracked your progress with your run/walk workouts. Now, it’s time to hit the starting line! The 5K and 10K make for perfect race distances for beginner and veteran run/walkers alike.
Whether you’re shooting to cross your first finish line or earn that big PR, you can train for and race toward your goals with the run/walk method powering every step. The Runner’s World guide, How to Master the Run/Walk Method, helps you get to the finish line and cover two of the most popular and approachable distances. Pair our chapter with one of our dedicated training plans to prepare for your first or fastest 5K or 10K yet.
In Runner’s World’s How to Master the Run/Walk Method: Train for a 5K & 10K, we’ll teach you: For beginners, a 5K or 10K serves as a great introduction to using the run/walk training strategy for race day. It’s an opportunity to get accustomed to pacing, structure your intervals, and follow a dedicated run/walk training plan. Once you’ve nailed your 5K/10K training block, you may find it easier to bump up to longer distances and chase after new race goals.
But even if you’re not a racing newcomer, a shorter, approachable distance can be an ideal place to start with run/walk. You might even race faster with the run/walk method than you did previously when running the entire distance. The shorter the distance, the shorter the walk break will likely be, especially if you’re shooting for a PR.
Use your data from your Magic Mile test to determine your goal pace for race day. Some crucial benefits of using run/walk for a 5K/10K include: Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 1 easy walk day, 3 rest or cross-train daysSample Workout: 6-8 x 400-meter repeatsRecommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster. Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 2 strength train days, 2 rest or cross-train daysSample Workout: 30-minute run/walk + strength trainingRecommended Experience: For new runners and those who have been running for three months and are ready to do their first race.
With one of Runner’s World’s dedicated 5K and 10K run/walk training plans, you can build your endurance and speed for tackling your race. Spanning anywhere from six to eight weeks, our plans include three run/walk days, two to three rest or cross-train days, and even additional easy walk and strength training days, depending on the plan. Whether you’re a beginner looking to dip your toes in run/walk or an experienced run/walker chasing after a personal best, we have a plan tailored to your goals.
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