How to Train for a 10K Walking Program

Walking is exercise, but it takes practice to walk a longer distance.

A 10K walk is 6.2 miles. Many people who are not used to walking think six miles is a long distance, and in a way it is. But someone who wants to walk in a 10K program can train to be able to walk that distance without any problem. It will take some time to build the stamina to walk this distance, but the benefits are worth it.

Instructions

1. Put on a good pair of walking shoes and head out the door. The first step in gearing up for distance walking is getting out and walking. Start with a slow-paced walk for the first week, staying out for at least 20 minutes, no less than five days a week.

2. Walk for an additional 10 minutes each week, adding it to the original 20-minute schedule. This is how people build endurance and stamina, which are the key factors in any fitness routine, according to "Fit To Be Well."

3. Continue to add minutes, tracking the distance you walk each time. According to "Lifetime Physical Fitness & Wellness," it should take about an hour and a half to walk 10K at a moderate to slow pace.

Tips & Warnings

• Always drink plenty of water when doing any kind of fitness training or exercise routine. This will help keep the body moving and help to avoid fatigue, according to "Fit To Be Well."

References

• The Walking Site: Beginning A Fitness Walking Program
• "Fit To Be Well"; A. Thygerson; 2009
• "Lifetime Physical Fitness & Wellness"; W. Hoeger; 2007