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All About Training for and Running a 10K Race

Tips for 10K Training

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Updated June 27, 2014

Running a scenic road early in the morning.
Jordan Siemens/Digital Vision/Getty Images

The 10K is a popular race length. A 10K run is 10 kilometers long, which is the equivalent of 6.2 miles. Because the 10K is considered a shorter road race, it's popular among novice runners as well as advanced runners who like to have short-term goals.

Why Run a 10K?

Some of the most common reasons people run 10K races include:
  • They've already run a 5K and want to challenge themselves even more.
  • They eventually want to run a half-marathon, but want to try a shorter distance first.
  • They're training for a half-marathon or marathon and want to evaluate their fitness level.
  • They want to beat their personal record in the 10K.
 

What's Involved in Training for and Running a 10K Race?

For beginner runners, the 10K distance can seem intimidating. But the training is not that different than training for a 5K. However, finding a 10K race is not as easy as finding a 5K race. You may be able to find only one or two a year in your local area. But some runners pick one 10K that they run every year and enjoy seeing if they can improve their time each year.

10K Training Schedules for Beginners:

Many beginner runners choose the 10K distance because it's an attainable goal and the training is not as time-consuming as a half or full marathon. If you're new to running and want to train for a 10K, here are a couple of 10K training programs:

Run/Walk 10K Training Schedule: This 10-week 10K training program is designed for beginner run/walkers who want to run/walk a 10K race (6.2 miles). Even if you're not training for a 10K, this program will help you build up to run/walking for more than 60 minutes. The program assumes that you can already run/walk (at 1 min/1 min run/walk intervals) for 20 minutes.

10K Training Beginner E-Course: This eight-week training program is designed to help you run to the finish line of your first 10K. It's an email course so, every week, you'll get new instructions and motivation right in your Inbox. If you'd rather not do an email course, you can use this 10K Training Schedule for Beginners (see below).

10K Training Schedule for Beginners: This eight-week training schedule is designed for beginner runners who want to get to the finish line of a 10K race. It assumes that you can already run at least two miles. If you've never run before, follow this step-by-step plan for building a running base before you start with the 10K schedule.

4-Week Beginner 10K Training Schedule: This 4-week schedule is for beginner runners who have a month to get ready for their 10K. You should be able to run up to 3 miles to start this schedule.

10K Training Schedule for Advanced Beginners: This eight-week schedule is geared toward runners who can run three miles and can run 4 to 5 days per week. You may have never run a 10K before, but you're looking for a schedule that's a little more challenging than the 10K Beginner Schedule.

10K Training for Intermediate Runners:

10K Training Schedule for Intermediate Runners: If you've run at least one 10K road race and you're hoping to improve your time, you'll definitely need to add speed training to your training regimen, if you haven't already. This eight-week training schedule is designed to help you run your fastest 10K.

4-Week Intermediate 10K Training Schedule: This four-week training program is designed for runners who have previous race experience and are looking to improve their 10K time. You should be able to comfortably run up to 5 miles to start this program.
 

10K Training for Advanced Runners:

10K Training Schedule for Advanced Runners: This eight-week training schedule is designed for advanced runners who can run up to 6 miles comfortably and can run 5 days a week.

4-Week Advanced 10K Training Schedule: This four-week training program is designed for runners who have previous 10K experience and are looking to improve their time. You should be able to comfortably run up to 7 miles to start this program.
 

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