This plan will take you from beginner runner to completing your first 10K. And, if you choose to continue your journey, set you up to train for your first half marathon, too.
You may feel you could start running again before your walk interval has finished, but it’s best to take your full walk break. Your aerobic fitness may be developing faster than your muscular system, particularly if you take part in other forms of exercise. So while your breathing might return to normal faster than expected, your legs will benefit from the longer walk break. You can repeat any week if you don’t yet feel ready to move on to the next week.