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.
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.