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National Academy of Sports Medicine answeredWhen doing your first 10K, the initial goal is to finish the distance. When you know you can finish a 10K, you can then start working on improving your time. For some, this might mean beginning with a light walking program. Slowly add time to your walking routine. The goal is to improve your work capacity which includes both leg endurance and strengthening the cardiovascular system. If you can already walk the 10K, you need to slowly prepare to walk and jog the distance. This will include jogging for a half-mile, then walking a half-mile until you complete the 10K distance. As you build your work capacity in the legs and cardiovascular system by jogging, reduce the length of the walk and increase the jog. Build up to dropping the walking portion altogether and focus on running the full 10K. When you start increasing the jogging phase, you also want to start varying the workouts every day. One day can be heavier in jogging while the following day is more of a recovery, just walking or even using some equipment that will reduce the impact on the legs, such as an elliptical or bike. This is a good way to continue to build cardiovascular strength without over stressing the legs.