The goal of a 10K race is to run a distance that is approximately 6.2 miles or 10 kilometers. The average time it takes to complete a 10K event ranges from one hour and thirty minutes to two hours. This makes it an ideal distance for those who are not quite yet ready for the marathon but want to push themselves in preparation for one day running 26 miles. In preparation for your first ever 10k race, you need a solid training schedule, which you’ll find in this article. You’ll also find guidelines on how to make 10k training schedules work for you and special considerations for those who want to run their best 10K race, but lack the time needed to make it happen.
Sample Training Schedule For 10K
A 10K run is one of the most popular road races (6). A standard 10K training routine is six days a week. On each day, you’ll do a different workout consisting of running, cross-training, and recovery. While this is the ideal schedule for beginners who are working hard to get in shape for their first race, it’s not the only way to complete this distance in preparation for your goal 10k event.
If you’re pressed for time or find that your schedule won’t accommodate doing all six runs per week, consider doing just five workouts per week instead. It’s also possible to shorten some of the rest days if needed to fit it into your schedule without compromising too much on the quality of the runs you have planned.
Here are the details for your 10k training schedules:
- Monday and Friday: Rest days.
- Tuesdays and Thursdays: Run at a comfortable pace, you should be able to speak and breathe easily.
- Wednesdays: Cross-train or walk.
- Saturdays: Long runs (1-2hrs) with up to 30 min break in the middle for snacks/bathroom breaks/etc.
- Sundays: Active recovery, cross-train, or walk.
Sample Workout Schedules For 4 Weeks Before Race Day
If you have 4 weeks to your 10k race, you should plan your schedule so that you have no more than 1 rest day each week. However, this doesn’t mean that you should over-train and risk an injury. It is possible to overtrain and this has negative effects (5).
Here are some workout examples for 4 weeks before race day:
- Monday: Rest.
- Tuesday: Run at a comfortable pace, you should be able to speak and breathe easily.
- Wednesday: Cross-train or walk.
- Thursday: Long run (1-2hrs) with up to 30 min break in the middle for snacks/bathroom breaks.
- Friday: Active recovery, cross-training, or walk.
- Saturday: Long run (1-2hrs) including a few short intervals of running as fast as you can during the run. With up to 30 min break in between sets of these short bursts of fast running.
- Sunday: Active recovery, cross-training, or walk.
Read More: Marathon Training Plan: The Ultimate Guide For Beginners
Sample Workout Schedules For 8 Weeks Before Race Day
If you have 8 weeks to your 10k race, you should plan your schedule so that you have no more than 2 rest days each week.
Here are some workout examples for 8 weeks before race day:
- Monday: Rest.
- Tuesday: Run 5 miles.
- Wednesday: Cross-training on the bike or elliptical.
- Thursday: Run 6 miles.
- Friday: Rest day.
- Saturday: Long run.
- Sunday: Walk 30 minutes to recover.
Sample Workout Schedules For 10 Weeks Before Race Day
If you have 10 weeks to your 10k race, you should plan your schedule so that you have no more than 3 rest days each week. Here are some workout examples for 12 weeks before race day:
- Monday: Rest day.
- Tuesday: Run 5 miles.
- Wednesday: Cross-training on the bike or elliptical.
- Thursday: Run 6 miles.
- Friday: Rest day.
- Saturday: Long run (1-2hrs) including a few short intervals of running as fast as you can during the run. With up to 30 min break in between sets of these short bursts of fast running.
- Sunday: Rest day.
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Training Tips For 10K – The Dos And Don’ts
If you have a 10k race coming up in the next 4 – 12 weeks, you’ll want to start your training as soon as possible. Here are some tips for getting started with your training:
Do: Start Slow And Build Up
If you run too much or too fast in your first month of training, you’ll burn out quickly and risk injuring yourself. Allow your body time to start getting used to running.
Don’t start by running your longest distance on your first day. Begin with a warm-up and some dynamic stretches (3). Then start your run at a comfortable pace. You should be able to hold a conversation and breath without struggling while running at this pace.
Do: Reflect On Your Goals
Why are you training for this 10k race? Are you doing it because your friends or coworkers are? Is there another reason that’s more personal to you? Think about what you hope to achieve with this race and write down your goals. Use these as inspiration throughout your training.
Do: Wear Comfortable Shoes
You don’t need to buy expensive shoes for training, but you do want something that’s designed for running (not walking). Comfortable shoes are essential to prevent injuries when you’re training (7).
Read More: How Often Should I Run? Finding The Right Frequency For Optimal Benefits
Do: Cross Train
Alternate between running and cross-training so that each muscle group is properly built up and conditioned. Building muscles also builds endurance, which will come in handy during the race. Furthermore, cross-training days may give some muscle groups a break, especially those you use for running, allowing you to be reenergized the next day.
Do: Fuel Your Runs With Whole Foods And Plenty Of Water
Don’t eat donuts and chips to fuel your runs. If you only fuel your body with processed foods, that’s all you’re going to get out of your body when the running gets tough.
An ideal diet while training for a 10k includes plenty of produce, whole grains, and lean proteins (4). Drink plenty of water and avoid soda and alcohol (or at least limit them to one drink a week) (8).
Do: Stretch After Your Runs
Post-run stretching is important. Dynamic stretches are great for keeping your muscles limber before you run, but post-run static stretching is important for keeping them loose after you’ve completed your workout for the day (2).
Don’t: Push Yourself Too Hard
Always listen to your body and be mindful of your limits. If you find yourself getting tired or worn out, slow your pace down until you feel refreshed and ready to hit the road again.
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Do: Take Care Of Your Body
Use the rest days in your schedule wisely by giving yourself enough recovery time between running events each week. Not getting enough rest can lead to injuries that could keep you sidelined for weeks or even months. Studies show that not getting adequate sleep increases the risk of injury (1).
The Bottom Line
Training for a 10k requires dedication and consistency. But, if you can stick with it, your body is going to be stronger, healthier, leaner — not to mention more prepared for the race. The most important thing to note while training is that building endurance is more important than speed. As they say, slow but steady always wins the race.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- How Sleep Affects Athletic Performance (2021, sleepfoundation.org)
- How to stretch after a run (2021, nhs.uk)
- How To Stretch Before a Run—Properly (2021, yalemedicine.org)
- International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing – Journal of the International Society of Sports Nutrition (2019, biomedcentral.com)
- Overtraining Syndrome (2012, ncbi.nlm.nih.gov)
- Performance Trends In Large 10-Km Road Running Races In The United States (2015, ncbi.nlm.nih.gov)
- Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’ (2015, bjsm.bmj.com)
- Sports and Hydration: What to Drink, How Much, How Often, and More Tips (n.d., webmd.com)
