{"id":30623,"date":"2021-11-11T20:29:07","date_gmt":"2021-11-11T20:29:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30623"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"10k-training-schedule","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/10k-training-schedule\/","title":{"rendered":"10K Training Schedules: The Dos And Don&#8217;ts Of Getting In Shape For A Marathon"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Sample_Training_Schedule_For_10K\" >Sample Training Schedule For 10K<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Sample_Workout_Schedules_For_4_Weeks_Before_Race_Day\" >Sample Workout Schedules For 4 Weeks Before Race Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Sample_Workout_Schedules_For_8_Weeks_Before_Race_Day\" >Sample Workout Schedules For 8 Weeks Before Race Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Sample_Workout_Schedules_For_10_Weeks_Before_Race_Day\" >Sample Workout Schedules For 10 Weeks Before Race Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Training_Tips_For_10K_%E2%80%93_The_Dos_And_Donts\" >Training Tips For 10K &#8211; The Dos And Don&#8217;ts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Start_Slow_And_Build_Up\" >Do: Start Slow And Build Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Reflect_On_Your_Goals\" >Do: Reflect On Your Goals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Wear_Comfortable_Shoes\" >Do: Wear Comfortable Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Cross_Train\" >Do: Cross Train<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Fuel_Your_Runs_With_Whole_Foods_And_Plenty_Of_Water\" >Do: Fuel Your Runs With Whole Foods And Plenty Of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Stretch_After_Your_Runs\" >Do: Stretch After Your Runs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Dont_Push_Yourself_Too_Hard\" >Don&#8217;t: Push Yourself Too Hard<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#Do_Take_Care_Of_Your_Body\" >Do: Take Care Of Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">In preparation for your first ever 10k race, you need a solid training schedule, which you&#8217;ll find in this article. You&#8217;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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Training_Schedule_For_10K\"><\/span><strong>Sample Training Schedule For 10K<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 10K run is one of the most <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">popular road races<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4317364\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). A standard 10K training routine is six days a week. On each day, you&#8217;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&#8217;s not the only way to complete this distance in preparation for your goal 10k event.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re pressed for time or find that your schedule won&#8217;t accommodate doing all six runs per week, consider doing just five <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">workouts<\/a> per week instead. It&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the details for your 10k training schedules:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday and Friday:<\/b><span style=\"font-weight: 400;\"> Rest days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesdays and Thursdays: <\/b><span style=\"font-weight: 400;\">Run at a comfortable pace, you should be able to speak and breathe easily.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesdays:<\/b><span style=\"font-weight: 400;\"> Cross-train or walk.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturdays:<\/b><span style=\"font-weight: 400;\"> Long runs (1-2hrs) with up to 30 min break in the middle for snacks\/bathroom breaks\/etc.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sundays:<\/b><span style=\"font-weight: 400;\"> Active recovery, cross-train, or walk.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter wp-image-33385 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1024x576.png\" alt=\"10k training schedules\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Workout_Schedules_For_4_Weeks_Before_Race_Day\"><\/span><strong>Sample Workout Schedules For 4 Weeks Before Race Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have 4 weeks to your 10k race, you should <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">plan your schedule<\/a> so that you have no more than 1 rest day <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">each week<\/a>. However, this doesn&#8217;t mean that you should over-train and risk an injury. It is possible to overtrain and this has negative effects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some workout examples for 4 weeks before race day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Run at a comfortable pace, you should be able to speak and breathe easily.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Cross-train or walk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Long run (1-2hrs) with up to 30 min break in the middle for snacks\/bathroom breaks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Active recovery, cross-training, or walk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Active recovery, cross-training, or walk.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\">Marathon Training Plan: The Ultimate Guide For Beginners<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Workout_Schedules_For_8_Weeks_Before_Race_Day\"><\/span><strong>Sample Workout Schedules For 8 Weeks Before Race Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have 8 weeks to your 10k <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">race<\/a>, you should plan your schedule so that you have no more than 2 rest days each week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some workout examples for 8 weeks before race day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Run 5 miles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Cross-training on the bike or elliptical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Run 6 miles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Rest day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday: <\/b><span style=\"font-weight: 400;\">Long run.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Walk 30 minutes to <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">recover<\/a>.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"10k training schedules\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Workout_Schedules_For_10_Weeks_Before_Race_Day\"><\/span><strong>Sample Workout Schedules For 10 Weeks Before Race Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">race day<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Rest day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Run 5 miles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Cross-training on the bike or elliptical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Run 6 miles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Rest day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saturday:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunday:<\/b><span style=\"font-weight: 400;\"> Rest day.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Training_Tips_For_10K_%E2%80%93_The_Dos_And_Donts\"><\/span><strong>Training Tips For 10K &#8211; The Dos And Don&#8217;ts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have a 10k race coming up in the next 4 &#8211; 12 weeks, you&#8217;ll want to start your training as soon as possible. Here are some tips for getting started with your training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Start_Slow_And_Build_Up\"><\/span><b>Do: Start Slow And Build Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">run<\/a> too much or too fast in your first month of training, you&#8217;ll burn out quickly and risk injuring yourself. Allow your body time to start getting used to running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t start by running your longest distance on your first day. Begin with a warm-up and some dynamic stretches (<\/span><a href=\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"10k training schedules\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Reflect_On_Your_Goals\"><\/span><b>Do: Reflect On Your Goals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Why are you training for this 10k race? Are you doing it because your friends or coworkers are? Is there another reason that&#8217;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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Wear_Comfortable_Shoes\"><\/span><b>Do: Wear Comfortable Shoes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to buy expensive shoes for training, but you do want something that&#8217;s designed for running (not walking). Comfortable shoes are essential to prevent injuries when you&#8217;re training (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/20\/1290\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-run\/\">How Often Should I Run? Finding The Right Frequency For Optimal Benefits<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Cross_Train\"><\/span><b>Do: Cross Train<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"10k training schedules\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Fuel_Your_Runs_With_Whole_Foods_And_Plenty_Of_Water\"><\/span><b>Do: Fuel Your Runs With Whole Foods And Plenty Of Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t eat donuts and chips to fuel your runs. If you only fuel your body with processed foods, that&#8217;s all you&#8217;re going to get out of your body when the running gets tough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An ideal diet while training for a 10k includes plenty of produce, whole grains, and lean proteins (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Drink plenty of water and avoid soda and alcohol (or at least limit them to one drink a week) (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/drink-up-sports-fitness#1\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Stretch_After_Your_Runs\"><\/span><b>Do: Stretch After Your Runs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;ve completed your workout for the day (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-stretch-after-a-run\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Push_Yourself_Too_Hard\"><\/span><b>Don&#8217;t: Push Yourself Too Hard<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Take_Care_Of_Your_Body\"><\/span><b>Do: Take Care Of Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/athletic-performance-and-sleep\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training for a 10k requires dedication and consistency. But, if you can stick with it, your body is going to be stronger, healthier, leaner &#8212; 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10K_Training_Schedules\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/athletic-performance-and-sleep\"><span style=\"font-weight: 400;\">How Sleep Affects Athletic Performance<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-stretch-after-a-run\/\"><span style=\"font-weight: 400;\">How to stretch after a run<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nhs.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\"><span style=\"font-weight: 400;\">How To Stretch Before a Run\u2014Properly<\/span><\/a><span style=\"font-weight: 400;\"> (2021, yalemedicine.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing &#8211; Journal of the International Society of Sports Nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (2019, biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">Overtraining Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4317364\/\"><span style=\"font-weight: 400;\">Performance Trends In Large 10-Km Road Running Races In The United States<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/20\/1290\"><span style=\"font-weight: 400;\">Running shoes and running injuries: mythbusting and a proposal for two new paradigms: \u2018preferred movement path\u2019 and \u2018comfort filter\u2019<\/span><\/a><span style=\"font-weight: 400;\"> (2015, bjsm.bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/drink-up-sports-fitness#1\">Sports and Hydration: What to Drink, How Much, How Often, and More Tips<\/a> (n.d., webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":30627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,62,59],"tags":[],"coauthors":[122],"class_list":["post-30623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-fitness-tips","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10K Training Schedules: The Dos And Don&#039;ts Of Getting In Shape For A Marathon - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are 10k training schedules for beginners and a few tips to help you get the most out of your preparation period.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10K Training Schedules: The Dos And Don&#039;ts Of Getting In Shape For A Marathon\" \/>\n<meta property=\"og:description\" content=\"Here are 10k training schedules for beginners and a few tips to help you get the most out of your preparation period.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"10K Training Schedules: The Dos And Don&#8217;ts Of Getting In Shape For A Marathon\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\"},\"wordCount\":1551,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg\",\"articleSection\":[\"Cardio Workouts\",\"Fitness Tips\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Sample Training Schedule For 10K<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 10K run is one of the most <a href=\\\"https:\/\/betterme.world\/articles\/running-4-miles\/\\\">popular road races<\/a> (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4317364\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're pressed for time or find that your schedule won't accommodate doing all six runs per week, consider doing just five <a href=\\\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\\\">workouts<\/a> 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are the details for your 10k traini ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\",\"url\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\",\"name\":\"10K Training Schedules: The Dos And Don'ts Of Getting In Shape For A Marathon - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are 10k training schedules for beginners and a few tips to help you get the most out of your preparation period.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/10k-training-schedule\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/10k-training-schedule\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Cardio Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"10K Training Schedules: The Dos And Don&#8217;ts Of Getting In Shape For A Marathon\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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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.\u00a0<\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Sample Training Schedule For 10K<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A 10K run is one of the most <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">popular road races<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4317364\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're pressed for time or find that your schedule won't accommodate doing all six runs per week, consider doing just five <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">workouts<\/a> 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are the details for your 10k traini ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/","url":"https:\/\/betterme.world\/articles\/10k-training-schedule\/","name":"10K Training Schedules: The Dos And Don'ts Of Getting In Shape For A Marathon - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here are 10k training schedules for beginners and a few tips to help you get the most out of your preparation period.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/10k-training-schedule\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/shutterstock_444147313.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/10k-training-schedule\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Cardio Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/"},{"@type":"ListItem","position":5,"name":"10K Training Schedules: The Dos And Don&#8217;ts Of Getting In Shape For A Marathon"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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